Name: Playbook - Obi Vincent - W3/D2 Push/pull & core work
Uploaded: 2024-01-10T15:10:40.949Z
Duration: 60 min
Description: W3/D2 Push/pull & core work

Edward Douglas

Clif Moffitt 

This pump was real💪🏾💪🏾, best core work 🔥

Charity Magwaza

Drumm

Sean

DEAN

Jose

Peter

Amazing Pump and Abs feel reenergized . Loved it

Kristine

Kelly Passfield

Kalyan Vaddimukkala

haamid

Jan Novotny

Alex

Kwabena

Roy Orlando

Chris

Glenn

Man idk this killed me mentally. Well physically too haha.

Seth

Mario Fanto

Eduard

T.green

Zach Landing

I haven’t seen a lot of movements for teardrop specific

Justin Sloan

Bryam Bentley Perea

Nick

Martin

Piotr

What a workout 🏋🏼 Obi one of the best for the upper body!!!

george drakonakis

Maybe Because of my fever last week, but I have difficulties with completing the excercises

Kennia

Damon

Jaquane Wyatt

Ashley

Will

Enjoyed the more weight lifting focused workout and ending with core was a good change

Rhys

Cameron

Jordan King

Steeven

Chad Menz

* Warmup
- Rowing tabata (20s work, 10s rest x 8)
- 12 Standing Y raises
- 12 DB external rotations
- 12 Banded pull aparts
- 10 Banded front raises
- 12 Scap pull ups

*Main workout
- Cable rope face pulls 
- Pull ups Variations
- Push up variation
- Incline DB chest press 
- Incline lying DB bicep curls 
- Lat pull down
- Cable tricep kickbacks 

*Core work

Row ( 20 sec x 8 )

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

- Place your hands slightly wider than shoulder width apart 
- Keeping your arms straight hang, pull your shoulder blades down toward your back pocket

Scap pullups

Warmup

(use resistance band if no cable)
- Begin by squeezing your shoulders then pull the cable towards your face

Cable face pulls (2s tempo)

Please note: its 3 sets of Pull ups however the TYPE of pull ups and push up variation changes each set;
1st set = Pull ups and superset with BANDED PUSH UPS 
2nd set = Chin ups and superset with decline pike push ups 
3rd set = Over & Underhand Grip pull ups ss with DB Decline push ups

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups (2s tempo)

- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up

Banded push ups (3s tempo)

- Start in a push up position with your hands on the floor and your feet on the bench
- Bend your elbows to lower your body down until your head just touches the floor
- Straighten elbows to press back up to starting

Decline pike push ups (3s tempo)

- Begin with your hands on DB and feet on bench
- Lower chest towards the ground
- Extend elbows to push back up

DB decline push ups (3s tempo)

Superset

See Exercise descriptions for set variations

Set 2 - 10x10 (dropset), 
Set 3 - 8 x 8 (dropset) *weight should be heavier 

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

Incline dumbbell chest press (3s tempo)

Set 2 - 10x10 (dropset), 
Set 3 - 8 x 8 (dropset) *weight should be heavier

Lying incline DB Bicep Curl (3s Tempo)

-Sit at a pulldown station
-With a wide grip grasp the bar and pull it down to your upper chest
-Release and repeat

Lat pull down (3s tempo)

Set 2- Dropset 10x8x8  @ 3sec Tempo
Set 3- Dropset 10x8x8 @ 3sec Tempo

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side and extend arm back until parallel with your body

Cable triceps kickback (read  description before you begin)

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises (or lying leg sit ups)

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups (2s tempo)

- In a hanging position kip your knees up to your elbows

Hanging knee to elbow (2s tempo)

Get into a side elbow plank position 
-Hold for time

Side plank hold

Core work

W3/D2 Push/pull & core work

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Good workout to start program.  Tough but doable.

Chad

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 Test week

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

Christian

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

Germain

W1/D2 Test week

Aaron

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

Alasdair

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Corbin

W2/D4 Active recovery

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

Luaba

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W3/D2 Push/pull & core work

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