Name: Playbook - Sam Sweeney - W3/D1 Upper Body
Uploaded: 2023-06-03T13:16:10.419Z
Duration: 45 min
Description: W3/D1 Upper Body

Modified 3 of all the exercises. Good workout.

Megan

Lisaq

Brittany

Stephanie

Marlene Perez

Lauren

Michelle

Madison Duncan 

Excellent Turkey day workout after our 5K Trot Run 🇺🇸🇺🇸

KAREN

Tanzee

Perfect upper body! I even got through the diamond pushups.

Marisol

Diamond push-ups get me everytime! Eventually I'll get stronger 💪

Jennifer

Ariz

yangBAE

Quick and functional, just what I needed, thanks Sam 🙏🏻❤️

Camilla

Can the z press be done standing as opposed to sitting? I find when I sit I need to switch to lesser weights.

Yasmeen

Diamond push-ups will be the death of me 💀

Loved the variety and set up to this one. Had to drop weight to maintain form with time.

Nicole

Kayla

Fire workout🔥🔥definitely made me push myself!

Blayke Conroy

One day I'll get better at those diamond pushups, but this was great!

Katie

Sarah

Fatemeh

Week 3: Day 1: Upper Body 
Instruction: This workout is organized in mini giant sets. This means you will complete all rounds of the 4 or more grouped movements before moving on to the next giant set. 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 minimally from movement A to B to C to D and then rest 30-45 seconds after completing each round, before moving on to the next round.

Giant Set 1: 4 Rounds 
Round 1. 1 minute 
Round 2. 50 seconds 
Round 3. 40 seconds 
Round 4. 30 seconds 
1A. Floor Chest Press 
1B. Renegade Row + Push Up 
1C. 1 ½ Dumbbell Pullover 
1D. Single Arm Concentration Curls, static hold in opposite arm

- 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
- Perform a push up

Renegade Row + Push Up

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbells back 
- Pull the dumbbells half way up then lower again
- Focus on engaging your lats as your pull the dumbbells all the way up

Double Dumbbell 1 1/2 Pullover

- With your back to a wall and elbows pressed back
- Hold one dumbbell at 90 degrees 
- Curl and lower the opposite dumbbell 
- Complete desired reps then switch arms and repeat

Single Arm Concentration Curl w/ ISO hold

Giant Set 1

Giant Set 2: 3-4 Rounds: 
Round 1. 1 minute each 
Round 2. 45 seconds each 
Round 3. 30 seconds each 
Round 4. Bonus: 15 seconds each 
2A. Z Press 
2B. Walking Planks 
2C. Diamond Push Ups 
2D. Wide Recline Curls

- 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)

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Push Up

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

Wide Recline Curls

Giant Set 2

W3/D1 Upper Body

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

Lisa

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

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.

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

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

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

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

W3/D1 Upper Body

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