Name: Playbook - Sam Sweeney - W4/D6 Biceps, triceps, core
Uploaded: 2023-06-03T13:16:10.501Z
Duration: 61 min
Description: W4/D6 Biceps, triceps, core

Lisa

Kiki

Stephanie

Nita

First time ever using 25# DBs for curls! Feeling stronger! 💪

Maranda

April

I think it would be very helpful if there were an option for launching timer for exercise right after rest timer automatically ⏱ 🙂

Eduard

I wish I was able to track my weight progression

#tuesdayroutine I was not in the mood before wod but you know how it works ^#keepmesane

yangBAE

Julieann Cunningham

Mandy

Paula

Megan

4-5 Rounds: 1 minute each 
1A. Dead Bug 
1B. Farmers Carries 
1C. Dumbbell Russian Twists

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend the opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell Farmers Carry

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian Twists (add dumbbell)

1A-1B-1C

2A. Slow Eccentric Close Grip Bench Press 4S/8,8,6,4R
Tempo: 3 sec slow negative on each rep 
Rest time: 10-20 sec from exercise A to B 
2B. Dumbbell Alternating Curls 4S/8-10R 
Rest time: 1-2 min before returning to exercise A

- Lay on your back with barbell over your chest
- Slowly lower the bar keeping your elbows close to your sides
- Press the bar back to the starting position
*3 second negative

Slow Eccentric Close Grip Barbell Bench Press

- Holding the dumbbells at your sides
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat with the opposite arm

Dumbbell alternating Curls

2A-2B

3A. Bench Dips 4S/10,10,8,8R 
Rest time: 10-20 sec from exercise A to B 
3B. Slow Eccentric Barbell Curls 4S/8,8,6,4R 
Tempo: 3 sec slow negative on each rep 
Rest time: 45 sec-1 min before returning to exercise A 
Note: Modify barbell for dumbbells

- Place your hands on the front edge of the bench just outside hips and your feet onto another elevated surface 
- 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 with Feet Elevated

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Slowly lower the bar
*3 second negative

Slow Eccentric Barbell Curl

3A-3B

4A. Decline Floor rolling Skull Crushers 3S/1 min 
Rest time: 10-20 sec from exercise A to B 
Note: If you don’t have a decline bench, use a briged position on the floor or stick a plate under one end of a flat bench to create a slight decline. 
4B. Dumbbell Wall Sit Hammer Curls 3S/45 sec 
Rest time: 45 sec-1 min before returning to exercise A

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- 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 Bridged Rolling Skull Crusher

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Wall Sit Hammer Curls

4A-4B

W4/D6 Biceps, triceps, core

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Lauren

Kaarin

W1/D3 Full body

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

Wendy

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

W4/D6 Biceps, triceps, core

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