Name: Playbook - Hard To Kill Fitness - W5/D4 Upper Body (shoulders/triceps)
Uploaded: 2025-08-05T03:38:53.150Z
Duration: 60 min
Description: W5/D4 Upper Body (shoulders/triceps)

Use the same weight for both exercises in your skull crushers and close grip bench press superset.

WORKOUT ONE: Strength training 🕒 50-70 mins
-Barbell overhead press 2 x 4-8, 2 x 8-15
-Dumbbell single arm overhead press 2 x 12-15 (each side)
-Dumbbell 3-way delt raises 3 x 8 (each way)
-Dumbbell external rotations 2 x 12-15 (each side)

*Superset
-Ez-bar skull crushers 3 x 8-15
-Ez-bar close grip bench press 3 x max

-Tricep ladder 1 x 100
-4-way neck raises 2 x 12-15 (each way)
-Ab wheel rollout 4 x max


EQUIPMENT REQUIRED:
Barbell, weight plates, dumbbells, bench, ez-bar, smith machine/squat rack, ab wheel, yoga mat

- Make sure to grip the bar wider than shoulder-width apart from each other.
- Position your feet shoulder-width apart from each other.
- Lift the bar up over your head by locking your arms.
- Lower the bar down to the collarbone and repeat.

Barbell overhead press

*15 reps each side
- Extend through the elbow to raise the weight directly above your head.
- Pause, and slowly return the weight to the starting position.
- Continue for the required number of reps, then repeat on the other side.

Dumbbell single arm overhead press

*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

*15 reps each side
- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Dumbbell external rotations

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Start by lying down with hands close together on the EZ-bar
- Lower the bar down toward your chest
- Extend your arms straight back up

EZ-bar close grip bench press

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 for the required amount of reps.
- Then raise the height of the bar to lower resistance.

Tricep ladder

*15 reps each way
- Lie on a bench with your feet firmly planted on the floor and your shoulders on the edge of the bench with your head in a non-supported position.
- Start this exercise by holding a very light weight on your forehead or using your hands for resistance. Lower your head back and then bring your chin up to your chest.
- Only use the range of motion you feel comfortable in and don't push this exercise to failure.
- Repeat for the recommended reps in each direction (Right, Front, Left and Back).

4-way neck raises

- 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

W5/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

Matt

Christine

Joshua Cope

W1/D4 Upper Body (shoulders/triceps)

Manny Perez

Matthew

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

W5/D4 Upper Body (shoulders/triceps)

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