Name: Playbook - Nick Bare - W9/D4 Block 3 - Upper Body Hypertrophy
Uploaded: 2023-11-29T11:31:26.488Z
Duration: 60 min
Description: W9/D4 Block 3 - Upper Body Hypertrophy

Wayne

Eli Slipper

Jack

Karl Johnson

Brandon

Paul Deist

Michael

Andrew

Evan Boydstun

Love Thursday’s! This workout is an absolute arm killer!!

austin

John

Cooper

Divan Labuschagne

*WORKOUT
Upper Body Hypertrophy 
- Push Up + Pull Up 100’s
- Pendlay Rows
- Farmer Carry
- Floor Press
- Svend Press
- Shoulder Push Up
- Bicep Cable Curl
- Bodyweight Dips

Complete 100 push ups and 100 pull ups in as many sets as needed.

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 100’s

-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

- Hold two dumbbells by your sides
- Pinch your scapula
- Wal forward keeping your core tight

Farmer Carry

Set dumbbells or barbell so that you can press off of the floor. Lay down and un-rack weight with control. Move bar down until triceps hit the ground and press from a complete stop.

Floor Press

- Hold the dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

- Place your feet on a bench and your hands on the floor
- Push your hips up and try to keep your back as straight as possible
- Flex at the elbows bringing your torso down
- Push through your hands extending your arms to come up
- Engage your shoulders as you come up

Shoulder Push Ups

- 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 bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

W9/D4 Block 3 - 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

I thought I was in decent shape until I started your workouts

John Lopez

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

Ryan

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

Andres

W1/D5 Block 1 - METCON + Easy Run

Steve

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

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 ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

Chad

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

Did power cleans and jerk instead of bench. 

Weight was 185. 

30:26 🤮🤮

Jake

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.

Vlad

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!

Michael Kraft

W6/D4 Block 2 - Upper Body Hypertrophy

Jason

W6/D5 Block 2 - METCON + Easy Run

Ulysses

W6/D6 Block 2 - Dedicated mobility

Rocco

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

W7/D4 Block 2 - Upper Body Hypertrophy

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.

W9/D4 Block 3 - Upper Body Hypertrophy

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