Name: Playbook - Nick Bare - W7/D4 Block 2 - Upper Body Hypertrophy
Uploaded: 2023-11-29T11:31:26.406Z
Duration: 45 min
Description: W7/D4 Block 2 - Upper Body Hypertrophy

Wayne

Vlad

Michael Kraft

Jack

The push-ups/pull ups combo with no rest is tough.

Matt

Michael

JoJo Macias

John

Rocco

Olivier St-Pierre

Thursday’s are killer! I look forward to this workout every week! Definitely a staple in my week

austin

Cooper

*WORKOUT
Upper Body Hypertrophy 
- Dumbbell Chest Press
- Front Plate Raises
- Push Up + Pull Up Superset
- Pendlay Rows
- Face Pulls
- Cable Chest Fly
- Cable Bicep Curl + Tricep Extension Superset

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

Complete 4 rounds of 15 pull ups and 25 push ups.

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

Push up + Pull up Superset

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

-Sit in front of a cable with a high attachment.
-Grab attachment and pull it towards your face keeping your elbows high and to your sides.
-Release and repeat

Face pull

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

Complete 4 rounds: 12 reps of cable bicep curls and 12 reps of dumbbell tricep extensions (per arm) with 1 minute rest in between each round.

- Hold the bar with your palms facing away from you
- Curl the bar up engaging your biceps
- Come down in a controlled motion keeping your core engaged

Bicep Cable Curl

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Bicep + Tricep Superset

W7/D4 Block 2 - Upper Body Hypertrophy

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

Kent

W1/D1 Block 1 - Chest Strength, Core + Easy Run

W1/D2 Block 1 - Back Strength + Easy Run

John Lopez

Eli Slipper

Steve

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

Ryan

Andres

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Andrew Ochoa

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

Was a rainy day but grind through it 💪👊

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Sarah

W2/D1 Block 1 - Chest Strength, Core + Easy Run

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W2/D3 Block 1 - Lower Body Strength, Core + Track Workout

Chad

W2/D4 Block 1 - Upper Body Hypertrophy

The Metcon workouts are a killer every-time😮‍💨🤝🏾

BrotherBear

This was extremely hard. Loved the challenge

Jacob

W2/D5 Block 1 - METCON + Easy Run

Casey Guerrero

Colton

W2/D6 Block 1 - Dedicated mobility

Nice long run 18 km just under 2 hours 💪(happy enough)

Ran 12 
9:56
9:33

8:39 8:36 8:34

9:33, 9:44

7:42,7:46,7:33 (go one more)

9:27,9:31

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

That hurt, I almost stopped in the middle to call my mom.

OMG ma triceps ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

W3/D1 Block 1 - Chest Strength, Core + Easy Run

Great lift! Deadlifts are getting stronger 🤝🏾

W3/D2 Block 1 - Back Strength + Easy Run

W3/D3 Block 1 - Lower Body Strength, Core + Fartlek Run

Toni

W3/D4 Block 1 - Upper Body Hypertrophy

That Metcon was brutal but also abit fun 👌

W3/D5 Block 1 - METCON + Easy Run

I was definitely needing a day to recover! Tough week, awesome workouts

Dino

W3/D6 Block 1 - Dedicated mobility

Jeff

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Chest is definitely feeling it! Great workout. I think the 5 miler was the easy part

W4/D1 Block 1 - Chest Strength, Core + Easy Run

I brought a friend along for the ride and he’s dead. Successful workout 5/5 ⭐️

W4/D2 Block 1 - Back Strength + Easy Run

Youri

Head to modify, back is slight concern toning down strain on lower back, mixing in rehab work

Zack

W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

Jenny

First day mlback after a week off and omg what a killer

W4/D4 Block 1 - Upper Body Hypertrophy

Trino

W4/D5 Block 1 - METCON

Need this today after my first couple sessions back

Really like the mobility days something I had neglected in the past 💪👌

Peter

Javier

W4/D6 Block 1 - Dedicated mobility

W4/D7 Block 1 - Long Run + GO ONE MORE DAILY

Option for editing or substituting exercise

James

W5/D1 Block 2 - Chest Strength, Core + Easy Run

W5/D2 Block 2 - Back Strength + Easy Run

Brutal way to start a Monday but is what it is.

W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

Colin

W5/D4 Block 2 - Upper Body Hypertrophy

Would be nice to edit the miles and intensity on the runs

Brutal but I loved it but could only do the first lot of burpees

W5/D5 Block 2 - METCON + Easy Run

W5/D6 Block 2 - Dedicated mobility

Did 6 miles before I had to stop and get ready for work, I will do the other 5 tonight

Loren

Jimmy

W5/D7 Block 2 - Long Run + GO ONE MORE DAILY

Brilliant but great to get back to running to

Kevin

W6/D1 Block 2 - Chest Strength, Core + Easy Run

Abdulrahman Alhammadi

W6/D2 Block 2 - Back Strength + Easy Run

W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

Great pump. These are my favorite workouts!

W6/D4 Block 2 - Upper Body Hypertrophy

Jason

W6/D5 Block 2 - METCON + Easy Run

Ulysses

W6/D6 Block 2 - Dedicated mobility

Awesome I did 16 miles and the Go one more

W6/D7 Block 2 - Long Run + GO ONE MORE DAILY

W7/D1 Block 2 - Chest Strength, Core + Easy Run

Austin

W7/D2 Block 2 - Back Strength + Easy Run

Brutal but even more when your not feeling well and had a couple days off

W7/D3 Block 2 - Lower Body Strength, Core + Fartlek Workout

Matthew

W7/D5 Block 2 - METCON + Easy Run

W7/D6 Block 2 - Dedicated mobility

Was not feeling it after work. But I got it done and hit my splits! Super pumped. Put in the effort and it paid off big! Used Electrolytes and gel packs at 3-6-9 miles.

W7/D4 Block 2 - Upper Body Hypertrophy

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