Name: Playbook - Sam Gwaz - W1/D3 - upper
Uploaded: 2024-03-22T01:23:46.593Z
Duration: 45 min
Description: W1/D3 - upper

This was a great upper body set, I’m beat! Phew!

Mari

🙌🏽 great upper body workout. The last superset burns so good!

Evelyn

But who is gonna brush my hair now that my arms are toast?!

Rebecca Lawrence

Kayla

Damas93

Brooklyn

It was cracking but harder than I thought x

Christine

Higher reps got me to work until failure! Liked it!

Erin

I LOVED this workout! It was SO fun! I was a little confused by the mountain climbers. Fantastic upper body workout! 🎉

Nikki

Loved this! The bar is still heavy for me since I’m getting back at it after a long, long while. So for the 5 set barbell exercise, I did 5 sets of 6 reps because that’s what I could do, while being able to complete 5 sets with complete reps. It’s been so awesome finding a program that is allowing me to love working out again! So excited to see what keeps happening and it’s only week 1! 🤩

Laurel

Rachel

Great workout! Perfect UB for what I need. The ease in was a little confusing tho, it shows mountain climbers / modified push ups. Maybe it’s because I’m a newbie and need to figure it out as I use it more.

Carly

UPPER BODY👇🏼

1. warm up
2. 3 rounds:
- 20 barbell bent row
- 10 push ups
3. 1x15, 1x12, 1x10, 2x8 barbell overhead press
4. finisher: 3 rounds (or 4, if you’re feelin good!)
- 10 plate floor to sky
- 15 lateral raises 
- 15 rear delt flies 
5. stretch

1-2 rounds, 30 seconds each:

arm swings 
band reverse delt flies
push up to downward dog
bear hold

UPPER BODY WARM UP

3 sets of 20 bent rows and 20 mountain climbers

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

EASE IN

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
* as reps decrease, increase weight on the bar

Barbell shoulder press

3 sets of 10 plate floor to sky, 15 lateral raises, 15 rear delt flies

- bring the plate down between your feet to the ground
- touch and then rotate the plate up to overhead position

plate floor to sky

- Keep a slight bend at the elbow, weights slightly forward
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- hinge forward with a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

FINISHER

60 seconds each

overhead tricep & shoulder stretch
cross body shoulder stretch
chest stretch (hands laced behind, chest open)

UPPER BODY STRETCH

W1/D3 - upper

Feels great to focus on my legs again! And I think
I can increase the weight! 😁

So excited to start this guide, loved this leg day ❤️

Katie

Sara Coop

W1/D1 - lower

Anna

*very* new to running and this was perfect!

Morgan

W1/D2 - run & core (optional)

So good! I have never been fond of running but enjoying weaving these cardio days in throughout the week while listening to the Eras Tour set list on repeat 🎤🎶

Crab walks were a bit awk lol but can’t wait to improve!!

Perfect! Just what I felt like doing today 👍

Nicole Loewen

W1/D4 - run & core (optional)

Wow, this killed me! But I feel great! 😊

Alexandra

Great work out! Gets your heart rate up, muscles burning and super sweaty!

Shalana Brinkman

W1/D5 - full body 🔥

Yet again another AMAZING lower body workout!! Can’t wait to officially sign up☺️

W2/D1 - lower

Tanika

W2/D2 - run & core (optional)

Nothing like delt Flys to make you feel humble

Jordan

I really didn’t think I was gonna make it through that last set but I did 🎉

W2/D3 - upper

W2/D4 - run & core (optional)

First workout back
After illness. Loved it and great to get back in the flow x

W2/D5 - full body 🔥

Killer workout for day 1 of 2024 🎉 happy new year girl!

All fun and games until that goblet squat finisher 😅

W3/D1 - lower

Izabella

So tough today. Really hot but loved it x

I need to switch it up and do core before run bc it was a struggle for me haha but I did it and I loved it!!

W3/D2 - run & core (optional)

Anna Kate Velasquez

Alex

Upper body is literally my favorite ❤️

W3/D3 - upper

I managed 25 minutes today and went uphill. Loved it x

W3/D4 - run & core (optional)

W3/D5 - full body 🔥

Jelly legs! Those curtsy squats are the winner/hater of the day 😂

W4/D1 - lower

Love the core work. This was a tricky one x

harder than i thought! that first circuit 💀

W4/D2 - run & core (optional)

Omg brutal but loved it! Feeling so much stronger 💪🖤

W4/D3 - upper

W4/D4 - long run & core (optional)

This (thank goodness) went quick!! But 🫠

Tatiana

W4/D5 - full body 🔥

Not many exercises…but definetly still killer!

W5/D1 - lower

W5/D2 - run & core (optional)

Not sure I’ve ever been  that sweaty during upper body day lol

W5/D3 - upper

W5/D4 - run/walk (optional)

Happy I did this even though I didn’t feel like getting a work out in!

Melissa

W5/D5 - full body

6 weeks of hip thrusts and I still cry every time l. Even with an empty bar.

W1/D3 - upper

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