Name: Playbook - The Lost Breed - W6/D5 Upper Body
Uploaded: 2022-03-03T04:45:30.813Z
Duration: 45 min
Description: W6/D5 Upper Body

FRIDAY: UPPER BODY

*Perform each exercise back to back resting as little as possible in between exercises.
*If you want to up the intensity add more reps or increase weight for each exercise.

WARM UP: 
15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 20 Skaters
- 20 Half Burpees
- 20 Jumping Jacks
- 20 Jump Rope 

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Alt DB Chest Press (each arm) 
- 10 SA DB Row (each arm)
- 10 DB Upright Row
- 10 Alt DB Cross Body Curls 

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 15 Cable V-Bar Presses
- 15 V-Bar Cable Rows
- 15 Tricep Rope Extensions 
- 15 Jumping Jack Tuck Jump

COOL DOWN: 
10-20 minutes on cardio machine of choice

15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

Cardio of your choice (15 min)

Warm up (Option 1)

15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 20 Skaters
- 20 Half Burpees
- 20 Jumping Jacks
- 20 Jump Rope

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Start in a high plank position
- Jump your feet in and out, tucking your knees to your chest
- Maintain a neutral spine throughout the movement, engaging your core

Half Burpees

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Simulate jumping rope with an imaginary rope

Jump Rope

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Alt DB Chest Press (each arm) 
- 10 SA DB Row (each arm)
- 10 DB Upright Row
- 10 Alt DB Cross Body Curls

- Lying on a flat bench with arms extended and holding a dumbbell in each hand
- Alternately lower and press the dumbbells engaging your chest
- Both arms equals 1 rep

Alternating Flat DB Press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Work both sides

SA DB Row

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

DB Upright Row

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

DB Cross Body Curls

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 15 Cable V-Bar Presses
- 15 V-Bar Cable Rows
- 15 Tricep Rope Extensions 
- 15 Jumping Jack Tuck Jump

- Hold the V-bar attachment in goblet position
- Press the bar up overhead
- Lower with control

V-Bar Cable Shoulder Press

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Close Grip Cable Row

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Overhead Tricep Rope Extensions

- Complete one jumping jack then one tuck jump
- Repeating for time or reps

Jumping Jack Tuck Jump

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

W6/D5 Upper Body

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W1/D6 Cardio

W2/D1 Full Body

Ryan

W2/D2 Upper Body

W2/D3 Cardio & Core

W2/D4 Lower Body

W2/D5 Upper Body

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W3/D1 Full Body

Bryant

W3/D2 Upper Body

W3/D3 Cardio & Core

W3/D4 Lower Body

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps(10,10,10,10)
45LB,35LB,15LB DB’s
26:24

Travis 

W3/D5 Upper Body

W3/D6 Cardio

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
29:34

Week 7 2023
30 Min Cap 
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
27:02

W4/D1 Full Body

Week 4
All Rounds / Reps
All Rounds / Reps
29:24

W4/D2 Upper Body

W4/D3 Cardio & Core

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 Cardio

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
90LB BB, 35LB DB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
95LB BB, 35LB DB
27:26

W5/D1 Full Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
26:25
35LB DB’s , 95LB BB , 45LB BB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
27:39
35LB DB, 95LB BB, 45LB BB

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, 95LB BB, 45LB BB
28:48

W5/D2 Upper Body

W5/D3 Cardio & Core

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
17:07

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, Air Sq’s,Calf Raises
19:40

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:17

W5/D4 Lower Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps 
2 Set - All Rounds / Reps
19:44

Week 10 2023
30 Min Cap
1 Set - All Rounds/Reps
2 Set - All Rounds/Reps
23:57
45LB,35LB DB’s

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:11
45LB , 35LB DB’s

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W5/D6 Cardio

30 Min Cap
1 Set - 3 Rounds
1 Set - 3 Rounds 
26:46

W6/D1 Full Body

30 Min Cap
1 Set - 3 Rounds
45,45,25,35 LB DB’s
2 Set - 3 Rounds
95Lb Clean/Press
45LB Curls
24:42

W6/D2 Upper Body

W6/D3 Cardio & Core

30 Min Cap
1 Set - 3 rounds 
2 Set - 3 rounds 
18:42

W6/D4 Lower Body

W6/D6 Cardio

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1 Set - 3 Rounds 
2 Set - 2 Rounds,30 Reps
135LB Rows & DL’s
35LB DB’s 
30:00

W6/D5 Upper Body

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