Name: Playbook - Sam Gwaz - W8/D3 - upper
Uploaded: 2024-05-10T11:04:35.249Z
Duration: 60 min
Description: W8/D3 - upper

1. warm up
2. 3x15 inverted row
3. circuit 1: 5 rounds
- 8 bent row
- 12 front raises
4. 5x4-6 pull ups
5. circuit 2: 3 rounds
- 20 straight arm pull-down
- 20 lateral raises
- 20 rear delt flies
6. stretch

1-2 rounds, 30 seconds each:

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

UPPER BODY WARM UP

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- 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

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

upper circuit 1

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
*modify with band or machine as needed

Pull-up

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope or handle down engage your lats

straight arm pulldown

- 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

upper circuit 2

60 seconds each

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

UPPER BODY STRETCH

W8/D3 - upper

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

Mari

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

Katie

Sara Coop

W1/D1 - lower

Kayla

Anna

*very* new to running and this was perfect!

Morgan

W1/D2 - run & core (optional)

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

🙌🏽 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

W1/D3 - upper

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☺️

Erin

W2/D1 - lower

Christine

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)

Damas93

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.

W8/D3 - upper

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