Name: Playbook - Sam Sweeney - W1/D1 Upper Body
Uploaded: 2023-06-03T13:16:10.041Z
Duration: 45 min
Description: W1/D1 Upper Body

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

Talia Prideaux

Taylor

Bianca

Great! I wasn’t clear how to operate the app, as far as keeping my time and reps

Stephanie Dunaway

Shannon Smolinski 

Hi 👋 I'm new here and I can already tell this is going to be a love hate relationship 🙃 lol 😆

Brie

Terri

Great workout, needed more breaks (beginner) but loved it and will continue with this program!

Megan

Jennifer

Pascale

Awesome arm workout!  Just what I needed!

Wanted a little upper body after I ran a 10k race. This was perfect 👌🏼

Alexandra Casi

christy

Lenka

Doing these workouts while on vacay and only have dumbbells. Still feeling the burn!

NiCoalle

Kicking off the second half of 75 hard with this program -- it's gonna get spicy 😅😅😅

Ashley

Lisaq

Have not trained like this before. Loved it ❤️

Sean

Serena

I am smoked. That was a tough one for sure!!!

Crazy how even light weights can be too heavy ! 🔥💪🏻

Stephanie

Make the timers more accurate each round. By putting 30secs as instructed, I had to manually stop the timer when I’m on 30secs round as it runs for 60secs each exercise still.

Fatima

I used light dumbbells and this was tough! Great workout

crystal

Starlyn

Love the strength and cardio combo. Exactly what I need.

Natalie

Kaitlin

LaTonyia

Lauren

First time trying these workouts! It’s going to be challenging but that’s good!

Michelle

Awesome!  Just hard enough that I was working hard but not so hard that I won’t come back!

Jessica

Pretty good, I feel the effect and the blood flowing!

Starting back strength training after hip surgery and this was perfect

Marie

Quick and to the point. Tight on time or space, this is perfect! Using this while traveling has been a game changer for hotel gyms.

Lindsay

Tessa

Kate Wolf

Tifanny

Ginna

This was the first time I’ve properly worked out in two years since a bad back injury. Absolutely kicked my butt! Loved it!

Adam

Great! Is there a place to record the weight done?

Brooke Elizabeth

Week 1: Day 1: Upper Body 
Instruction: This workout is organized in supersets. This means you will complete all rounds of the paired movements before moving on to the next superset. Each movement is timed and the time changes each round. Pay attention to the number of rounds and time listed for each movement below. Rest 10-15 seconds from movement A to B and then rest 30-45 seconds after completing each round, before moving on to the next round.

Superset 1: 4 Rounds 
Round 1. 1 minute 
Round 2. 45 seconds 
Round 3. 30 seconds 
Round 4. 30 seconds 
1A. Floor Chest Press 
1B. Renegade Rows

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Floor Chest Press

- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared to the floor
- Repeat on the opposite side

Renegade Rows

Superset 1

Superset 2: 3 Rounds 
Round 1. 1 minute 
Round 2. 45 seconds 
Round 3. 30 seconds 
2A. Z Press 
2B. Walking Plank

- Sit on floor with legs fully extended wide and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Z Press

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Walking Plank (up & down)

Superset 2

Superset 3: 3 Rounds 
Round 1. 1 minute 
Round 2. 1 minute 
Round 3. 1 minute 
3A. Standing Bicep Curls 
3B. Bench Dips

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Standing Bicep Curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Superset 3

Superset 4: 2 Rounds 
Round 1. 30 secs 
Round 2. 30 secs 
4A. Supermans 
4B. Hand Release Push Ups

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push up

Superset 4

W1/D1 Upper Body

KELSEY

Libby

W1/D2 Lower Body

Missy

Such a great workout to start the day with but 🥵 after that leg day!

Hannah Ricci

W1/D3 Full Body

Kimberly

W1/D5 Upper Body

Chut

W1/D6 Lower Body

Amazing workout. I am increasing my weight and this hit me hard.

Dee Hurter

W2/D1 Upper Body

If you want to crank up the workout, do it outside in a bikini in the Florida sun! ☀️👙 It’s brutal but feels sooo good 💦

Kristan

W2/D2 Lower Body

Demitria

I 100% modified: 3 rounds only 120, 90, 60. The 2 minute exercises had rest breaks. This felt more like a core workout, not a “full body” workout. Some moves aren’t very suited for long limbed gals like myself 5’8”. Some moves are much easier for Sam’s height. None the less…. I participated best I could. I wanted to cry a lot.

W2/D3 Full Body

W2/D5 Upper Body

Love the historical logs!! Would love it that much more if previous weights, from our logs, were incorporated into the next workouts. Would save me time switching back and forth.

🤷‍♂️ Just thoughts, because I don’t know how hard it would be to make that happen 😂

Absolutely LOVE the workouts and no -stagnant atmosphere! 🤙🏽

George

Jennifer Glenn

W2/D6 Lower Body

Modified 3 of all the exercises. Good workout.

Brittany

W3/D1 Upper Body

Emma

Amazing workout!! I feel myself getting stronger each week and having the grit to make it to the end of each workout. So good!

W3/D2 Lower Body

30 sec is a breeze compared to the two min rounds. 🥵😍

W3/D3 Full Body

Ooops, forgot to start app when did workout, enjoying these timed workout sets

Very enjoyable. It's not so hard that you get demotivated but challenging enough that you can get a good workout.

Samantha

W3/D5 Upper Body

Low back pain strikes again… one year later wtf. This workout was wonderful tho

Tiffany

W3/D6 Lower Body

So hard!!! Definitely gives me a surge of excitement & accomplishment when I finish!!

Carmen B

Katie

Such a killer, but so good😮‍💨🥵

W4/D1 Full Body Challenge

Really liked this workout!! Definitely feel the pain from yesterdays full body challenge into todays workout.

Allison

After the full body challenge the day before, I decided to drop my weight for today. Loved the variety of this one!

W4/D2 Upper Body

🥵🥵🥵 absolutely kicked my butt. Such a great burn

W4/D3 Lower Body

Enjoying the amrap format, doing half of the time though😀

W4/D5 Upper Body

Jake

Great workout! Did half the amrap times and still got great sweat and burn~

W4/D6 Lower Body

W4/D7 Full Body

Owie! Did even number reps w/ 12.5#dbs… 23:01

W5/D1 Full Body Challenge

Really enjoy this amrap format😁
Did half of each amrap time w/ 12.5# db’s

Molly

W5/D2 Upper Body

Definitely going to feel the burn for next couple days!

Just gonna lay on the floor all day and try and catch my breath after that! 🥵

W5/D3 Lower Body

Did half the amrap time and still had great burn muscle fatigue!

I love these workout they are so good. I can't wait to do the other plans. I just want to note, the super man lat rows is part set 2 and 3 of this upper body day. Was this intended?

W5/D5 Upper Body

A Sweeney leg workout + ARN evolution = 🥵🥵🥵

W5/D6 Lower Body

Did 3 rounds in 21 minutes before moving on to other strength exercises

Beth

That was a fabulous workout~ did 25min version😁

W5/D7 Full Body

yangBAE

No f*#king way I can do 25 rounds! Did 15 rounds - and I was dying. Proud of myself though!

Marisol

Wozers!! Used all the workout words in this one! 🤬🥵💪🏼

W6/D1 Full Body Challenge

Literally dripping in sweat 😅 great workout

W6/D2 Upper Body

Doing these giant sets even half the time allotted is bringing on the sweat and growth😁

W6/D3 Lower Body

Whew… had to go down in weight for the half curls

25‘in total,5-6rds for each set✅#mondayafternoondbtrain

W6/D5 Upper Body

Kiki

Six rounds. Then 4-5 I lost count 😭😅 So good!

W6/D6 Lower Body

It was very good 6 weeks challenge, usually i dont take rest day i noticed changes in my body shape thank you so much , now i will start another program

W1/D1 Upper Body

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