Name: Playbook - Sam Sweeney - W4/D5 Upper Body
Uploaded: 2023-06-03T13:16:10.499Z
Duration: 50 min
Description: W4/D5 Upper Body

Kimberly

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

Lisaq

Stephanie

Serena

Lauren

Tanzee

#Saturdaybrunchtimetrain🫶🏻
Added machine chest fly,cable tri extension etc to spice 🆙 🐋

yangBAE

Ariz

Sofi

Gabriela

Nicole

Kayla

Katie

Week 4: Day 5: Upper 2 
Instruction: This workout is organized in an AMRAP format. This means each superset pair is given a time cap. You will complete as many rounds as possible, of the superset pairing, within the time given. Reps for each movement are written below next to each movement. Pick appropriate and sustainable weight for each movement. Rest minimally within each AMRAP set but rest 1-2 minutes in between each AMRAP set.

Superset 1: AMRAP: 12 Minutes 
1A. Single Arm Bent Over Row 8 Reps (each side)
1B. Wide Neutral Grip Chest Press 12 Reps

- Start kneeling on a bench with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

Single Arm Bent-over Row

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

Wide Neutral Grip Chest Press

AMRAP 1

Superset 2: AMRAP: 10 Minutes 
2A. Superman Lat Row 10 Reps 
2B. Seated Floor SeeSaw 10 Reps (each side)

- Lying on the ground face down
- Extend your arms overhead
- Raise your upper body engaging your glutes
- Pause at the top 
- Pull your elbows back engaging your lats
- Extend your arms back to overhead

Superman Dumbbell Lat Row

- Sit on floor with legs fully extended wide and a dumbbell in each hand
- Alternately press and lower the dumbbells overhead

Seated Floor See Saw Press

AMRAP 2

Superset 3: AMRAP: 10 Minutes 
3A. 1 ½ Rep Floor Chest Fly 8 Reps 
3B. T Raise 10 Reps

- On the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Lifts half way up then lower back down
- Bring dumbbells back together squeezing your chest

Floor 1 1/2 Chest Fly

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Transition the dumbbells straight forward of your shoulders
- Lower with a slow and controlled movement

T Raise

AMRAP 3

Superset 4: AMRAP: 8 Minutes 
4A. Dumbbell Hex Concentration Curls 10 Reps 
4B. Dumbbell Hex Overhead Extensions 12 Reps

- Start with dumbbells in each hand and arms extended over incline bench
- Squeeze the dumbbells together 
- Curl dumbbells up towards shoulders
- Lower until arms almost fully extended

Dumbbell Hex Concentration Curls

- Keep your elbows close to your temples
- Squeezing the dumbbells together 
- Bend at the elbows to lower dumbbells down behind your head
- Extend your arms engaging your triceps to bring the dumbbells back up

Dumbbell Hex Overhead Extension

AMRAP 4

Superset 5: AMRAP: 6 Minutes 
5A. Drag Curls 12 Reps 
5B. Rolling Skull Crushers 12 Reps

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell Drag 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

AMRAP 5

W4/D5 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

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

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

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

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

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!

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

Michelle

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

W4/D5 Upper Body

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