Name: Playbook - Hard To Kill Fitness - W1/D4 Upper Body (shoulders/triceps)
Uploaded: 2025-08-05T03:38:52.754Z
Duration: 60 min
Description: W1/D4 Upper Body (shoulders/triceps)

Matt

Christine

Joshua Cope

Matthew

Rocklin Kellerhall

Brutal. One of my favorite days on this program.

WORKOUT: Strength training 🕒 50-70 mins
-Dumbbell overhead press 2 x 4-8, 2 x 8-15
-Kettlebell alternating overhead press 2 x 12-15
-Dumbbell seated power cleans 2 x 12-15
-Dumbbell 3-way delt raises 3 x 8 (each way)

*Superset
-Weighted dips 3 x 8-15
-Diamond push-ups 3 x max

-Tricep ladder 1 x 100
-Trap 3 raises 3 x 12-15
-Ab wheel rollout 4 x max


EQUIPMENT REQUIRED:
Dumbbells, kettlebells, dip bar, dip belt, weight plates, smith machine/squat rack, ab wheel, yoga mat

- Extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position.

Dumbbell overhead press

- Stand with your feet shoulder-width apart holding two kettlebells at shoulder height.
- Press one of the weights above your head until your arm is fully extended.
- Lower and repeat with the other arm.

Kettlebell alternating overhead press

- Shrug your shoulders a little bit, pull your elbows up, rotate and press the dumbbells above your head.
- Reverse the motion back to the starting position.

Dumbbell seated power cleans

*8 reps each way
- With the palms facing you and a slight bend in the elbow, lift your arms up to your sides until the dumbbells are around shoulder height while maintaining a bend in your elbows, reverse the movement back to the starting position.
- Next raise your arms straight in front of you until the dumbbells are around shoulder height and then reverse the movement back to the starting position.
- Next soften the knees and hinge at the hips until your body is almost parallel with the floor and let your arms hang forward, palms facing in and elbows slightly bent.
- Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow until your upper arms are parallel to the floor and squeeze for a second. Reverse the movement to return to the starting position. Make sure this is a controlled movement, don't just let the dumbbells drop.

Dumbbell 3-way delt raise

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

SUPERSET

- Set up a smith machine barbell at approximately waist height.
- Place your hands on the barbell at shoulder width.
- Walk your feet backwards until you are holding a push-up position.
- Keeping your body braced, bend your elbows and bring your head down to the barbell.
- Using your triceps, straighten your elbows to bring yourself back up to full extension.
- Repeat as many reps as possible.
- Then raise the height of the bar to lower resistance.

Tricep ladder

- Lean into an incline bench. Let your arms hang, make sure your shoulders are in a neutral position. This will be your starting position.
- While keeping your thumbs up, rotate your shoulders back and bring your arms up as far as you can without losing your form. Your arms should at a 10 + 2 o'clock angle.
- Reverse the movement back to the starting position.

Trap3 raise

- Start kneeling with the wheel in front of you, directly under your shoulders
- Engage your core and roll the wheel forward 
- Keep your back straight throughout the movement
- Roll the wheel back in towards your knees

Ab wheel rollout

W1/D4 Upper Body (shoulders/triceps)

I’m definitely burnt. Can’t wait to feel the results when i’m done with it all!

Robert

You need an AI system to calculate what weights people should be using for the different lifts. Build a system into it that would help calculate the progression of weights

Ryan

W1/D1 Upper Body (chest/back/biceps)

Mason

Just got through swat school, gotta gain back my mass and keep up the cardio

John

Nick

W1/D2 Lower Body (strength/size) + Sprint Intervals

W1/D3 DAY OFF

Manny Perez

Tomorrow concludes WK1. So far? Motivated more each day. And sore.

Raymond

W1/D5 Full Body (strength/size)

These work outs are pretty much the same and don’t change, this makes it get boring very quickly. I like the program and have physical improved my physique and how I feel but at this point I’m just doing it to completion

Finished week 1! Too early to appreciate physical results. But motivation is high, dedication is seamless. Accomplished and proud. Look forward to week 2. Semper

W1/D6 HIIT Circuit

W1/D7 DAY OFF

Full workout with proper rest is some work. Had to sub crunches for planks but still got a nice pump.

Xzavior

Joseph

W2/D1 Upper Body (chest/back/biceps)

Not for the faint of heart 
Killer workout

Jacob

W2/D2 Lower Body (strength/size) + Sprint Intervals

W2/D3 DAY OFF

W2/D4 Upper Body (shoulders/triceps)

W2/D5 Full Body (strength/size)

W2/D6 HIIT Circuit

W2/D7 DAY OFF

W3/D1 Upper Body (chest/back/biceps)

This got me from overweight and lazy to the best shape of my life before I was in a bad car accident. Now I’m getting back into even better shape. Thanks HTK

Michael

W3/D2 Lower Body (strength/size) + Sprint Intervals

W3/D3 DAY OFF

Felt great. I’ve been on the program for three weeks already but I just got the app to make it easier for me to track

Alesha

W3/D4 Upper Body (shoulders/triceps)

W3/D5 Full Body (strength/size)

W3/D6 HIIT Circuit

W3/D7 DAY OFF

The app was messing up and not letting me plug in my weights.

W4/D1 Upper Body (chest/back/biceps)

W4/D2 Lower Body (strength/size) + Sprint Intervals

W4/D3 DAY OFF

W4/D4 Upper Body (shoulders/triceps)

W4/D5 Full Body (strength/size)

W4/D6 HIIT Circuit

W4/D7 DAY OFF

W5/D1 Upper Body (chest/back/biceps)

I hate these leg days but they do me so well!

W1/D4 Upper Body (shoulders/triceps)

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