Name: Playbook - Sam Sweeney - W1/D5 Upper Body
Uploaded: 2023-06-03T13:16:10.284Z
Duration: 45 min
Description: W1/D5 Upper Body

Kimberly

Lisaq

This was a fun one. Upper body is feeling the burn!

Stephanie

Lauren

Arms on fire 🔥🔥🔥💪🏻; those 60s rounds are burners especially when trying to max my weight. And then to finish with the push…Oh My! Awesome circuit!

Terri

Michelle

Love these workouts !! Man those supinated tricep ones burn 🔥

Lina

Marsha

Tanzee

Sam’s workouts never disappoint! My arms are shaking in the best possible way!

Tiffany

Marisol

Perfect. Felt fairly easy going and not so hard core after those AMRAPs yesterday

Jennifer

Nice variation of exercises. I enjoyed the blackburns, never done those before.

Andrea

Love these when I don't want to do daily full body training

Lacy

Laura

Boone

Ariz

Tough workout but felt great! Look forward to tomorrow!

Gabriela

Adriana

Blackburnzzz and dumbbell pushes were a great new addition to my upper body!🔥

could you make some cool down videos？or warm up？I will be very grateful！🤤

yangBAE

Never knew my upper body could burn so bad

Enjoyed busting out my bench again for this one!

Nicole

Jenn

Flame

Loving the 2nd round of this 6 weeks! Can't wait to see the progress this time around. Strength has greatly increased!!

Kayla

Great! Had to modify some moves because I don’t have a bench but good workout!

Donna

Amazing workout!!! Those dumbell pushes at the end were a nice burn to end on!!!😎

Lindsay

Blackburn was the best move! 🙌🏽💪🏽

Leslie

It felt nice and it didn’t overload my arms as other workouts, but i can feel that my muscles are evenly sore. O loved the last superset for its core stimulation and a bit of balance work. Really nice workout 💪

Naomi

Wonderful burn! Love this app! So easy to use and the workouts are killer! 🔥

Melanie Walker

gloria

Absolutely love your programming!! DB 2.0 is just as solid as the first 💪🏻

Sarah

My arms are dead. But loving how you get a great workout in little time!

Meredith Mays

Yose

Kaley

Amazing! My gym was freezing so didn’t get a good sweat in. But it was great!

Ronni

I can’t say anything, this program Killed my upper body, it was hard but achievable👍🏼💪🏽

Fatemeh

Week 1: Day 5: Upper 
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. Bench Supported Dumbbell Row 
1B. Incline Chest Press

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Bench Supported Dumbbell Rows

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping 
- Straighten elbows and press back up

Incline Chest Press

Superset 1

Superset 2: 3 Rounds 
Round 1. 1 minute 
Round 2. 45 seconds 
Round 3. 30 seconds 
2A. Standing Overhead Press 
2B. Plank Walkout

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing Dumbbell Overhead Press

- From a high plank position 
- Walk your hands forward to an extended plank
- Walk your hands back in

Plank walkout

Superset 2

Superset 3: 3 Rounds 
Round 1. 1 minute 
Round 2. 1 minute 
Round 3. 1 minute 
3A. Alternating Recline Curls 
3B. Supinated Grip Skull Crushers

- From an incline bench
- Alternately curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Alternating Recline Curls

- Arms extended above shoulders a dumbbell in each hand with a supinated grip
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Supinated Grip Skull Crushers

Superset 3

Superset 4: 2 Rounds 
Round 1. 30 secs 
Round 2. 30 secs 
4A. Blackburns 
4B. Dumbbell Pushes

- Lying on the ground face down
- Extend your arms overhead
- Raise your upper body engaging your glutes
- Pause at the top 
- Circle your hands out and back to your lower back
- Reverse your arms back to overhead

Blackburns

- With your back flat
- Push dumbbell forward 
- Crawl forward on your hands and feet
- Push the dumbbell forward with the opposite hand 
- Continue forward for time or distance

Dumbbell Pushes

Superset 4

W1/D5 Upper Body

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

Talia Prideaux

W1/D1 Upper Body

KELSEY

Libby

Megan

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

Chut

W1/D6 Lower Body

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

Taylor

Dee Hurter

W2/D1 Upper Body

Shannon Smolinski 

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

Serena

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

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

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

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/D5 Upper Body

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