Name: Playbook - X2: Omar x Emily - W4/D1: Upper Body
Uploaded: 2021-01-18T11:49:55.510Z
Duration: 45 min
Description: W4/D1: Upper Body

Anil Yavuz

Khalil Blaine

Great bro you're the best out of all trainers in playbook....awesome transformation due to your workout

Shrey

Fantastico!!!

I hope that you will upload new eorkouts soon🔥🔥🔥

Benito

Beast mode! Waiting for new ones🔥🔥💯

My mobility was a little off on the triceps extensions. But not to hard. Got it done. 😤

Amazing as always! Just past the halfway mark on my second time going through the 6week program 👊 do you guys have an X2 Spotify workout playlist or anything of the sort? Thanks for the great work once again ❤️

Conor

Diijaay

Beni

Dumb lit 🔥 🔥 loved every minute of it

Maher

Remington White

Complete all rounds of Cluster 1 first before moving into Cluster 2, etc.

What You Need:
➡️ Barbell
➡️ Plate
➡️ Dumbbells
➡️ TRX

Select a weight that you can complete in good form for 6-8 reps

[Barbell] Heavy Bench Press

Complete 6-8 reps in good form

Modification:
➡️ Heavy dumbbell row

[Barbell] Bent Over Row

[Plate] Weighted Crunches

Cluster 1

Select a weight you can complete 6 reps in good form

[Barbell] Standing Overhead Press

[Barbell] High Pulls

Focus on keeping feet down at crunch up and keeping Barbell as still as possible

[Barbell] Overhead Crunch

Cluster 2

The lower you stand the harder it is. Adjust feet accordingly.

[TRX] Tricep Extension

Use a weight you can complete 8 reps in good form

[Barbell] Bicep Curl

Complete 6 with one leg back then switch legs and complete another 6

Modification:
➡️ Rest back knee on ground

[Dumbbell] Lunge Hold Lateral Raise

Cluster 3

W4/D1: Upper Body

W1/D5: Cardio

Aidysn

Camille Thomas

W1/D6: Mobility

Parlae

Kierstan Taylor

Rudy

W1/D7: Active Recovery

W2/D1: Upper Body

Christy

W2/D2: Lower Body

W2/D3: Cardio

W2/D4: Total Body

The hardest cardio I’ve done in a long time. A deposit made nonetheless.

W2/D5: Cardio

My whole body sweating. My sweat became my water source.

W2/D6: Mobility

W2/D7: Active Recovery

W3/D1: Upper Body

kevin

W3/D2: Lower Body

W3/D3: Cardio

Martin Garcia

W3/D4: Total Body

W3/D5: Cardio

W3/D6: Mobility

W3/D7: Active Recovery

W4/D2: Lower Body

W4/D3: Cardio

W4/D4: Total Body

W4/D5: Cardio

W4/D6: Mobility

W4/D7: Active Recovery

🤦🏽‍♂️Failed in the last cluster. But got it done. Took a couple try’s for the 15 secs. Ended up with 8-11-15-13-15-15 Sec sets.

W5/D1: Upper Body

Enjoy every moment of it🔥💯
Cannot wait for your new workouts!

W5/D2: Lower Body

Kaizen

W5/D3: Cardio

One of the best workout what i have done from this site.🔥

W5/D4: Total Body

W5/D5: Cardio

🧏🏽‍♂️ — Did someone say the deposit hit?

W5/D6: Mobility

Thankful for these mobility and recovery days. I’ve considerably seen massive changes in my strength due to them. Along my nutrition, only 5 weeks in.

W5/D7: Active Recovery

W6/D1: Upper Body

Real gains without big weights! 
Amazing💯

Cannot feel my hammies.

Hope that you will upload new contents!!!💯💪🏻

Incredible! Took me just under 2 hours to complete it but got there in the end. Looking forward to tomorrow’s 👊❤️

W4/D1: Upper Body

Community

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