Name: Playbook - Sam Sweeney - W2/D5 Upper Body
Uploaded: 2023-06-03T13:16:10.400Z
Duration: 45 min
Description: W2/D5 Upper Body

Lety

Serena

Lisaq

Felt really good today doing this workout!!

Allison

Stephanie

Lina

Lauren

Michelle

Another amazing workout!! These workouts always push me out of my comfort zone.

Beckie

Brittany

Amber

great workout just wasn’t able to get everything done

Marsha

Tanzee

Carla

Once you go Sam Sweeney there’s no need for another trainer💥

Krystal

Marisol

Leigh

Ariz

39’26”81 such a perfect closure for the weekend ^

yangBAE

Love that these can be done at home or at the gym

Going to get the full 60+ sec of weighted dips by the end of this 6 weeks!

Kayla

Kody Young

Camille

I love the Dumbbell 2.0 program more & more every day. This is exactly the program I’ve been looking for for years. Thank you!!!

Week 2: Day 5: Upper 2 
Instruction: This workout is organized in trisets. This means you will complete all rounds of the three paired movements before moving on to the next triset. 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 to C and then rest 30-45 seconds after completing each round.

Triset 1: 4-5 Rounds: 
Round 1. 1 minute each movement 
Round 2. 50 seconds each 
Round 3. 40 seconds 
Round 4. 30 seconds 
Round 5. bonus round: 20 seconds each. 
1A. Bench Supported Dumbbell Row 
1B. Incline Chest Press 
1C. Double Dumbbell Pullover

- 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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbells back 
- Focus on engaging your lats as your pull the dumbbells forward

Double Dumbbell Pullover

Triset 1

Triset 2: 3-4 Rounds: 
Round 1. 1 minute each 
Round 2. 50 seconds each 
Round 3. 40 seconds each 
Round 4. Bonus round: 30 seconds each 
2A. Standing Overhead Press 
2B. Plank Walkout 
2C. Spider Curls

- 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

- With chest supported on an incline bench
- Curl dumbbell towards shoulders 
- Pause at the top then lower

Dumbbell Spider Curls

Triset 2

Triset 3: 1-2 Rounds 
Round 1. 1 minute 
Round 2. 1 minute 
3A. Alternating Recline Curls 
3B. Floor Rolling Skull Crushers 
3C. Weighted Bench Dips

- 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

- Extend your arms holding two dumbbells above your shoulders 
- Bend at the elbow bringing the dumbbells toward your face
- Transition your elbows to the floor
- Press the dumbbells up to starting position

Dumbbell Rolling Skull Crushers

- Place your hands on the front edge of the bench just outside hips
- Place a dumbbell at your 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

Dumbbell Weighted Bench Dips

Triset 3

W2/D5 Upper Body

Wow, crazy how long a minute takes to pass!! 😂😂

Lisa

Awesome start! My arms and shoulders are toast! 🔥

Carly

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

Kimberly

W1/D5 Upper 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 

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

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.

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.

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

W2/D5 Upper Body

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