Name: Playbook - Sami Bossert - BACK & ARMS - GYM [60 MINUTES]
Uploaded: 2023-03-01T18:04:10.522Z
Duration: 60 min
Description: BACK & ARMS - GYM [60 MINUTES]

Angela

Excellent workout for those of us who love upper body days!!

Reagan

Shoulders and back needed that stretch at the end 😅

Jacque

Great upper body workout! I loved it 😊

Samantha

N’kengie

This circuit, perform both moves at the same location. Utilize the cable seat to perform your tricep dips or be close by! Minimal breaks between exercises as you're engaging different muscles in each.

- Pull down the bar as usual but at the bottom, release half way then pull down toward the bottom and release the entire way. 

- 2-second pull down and a 2-second release

1 full rep + 1 half rep

1.5 Wide Lat Pulldown

- Place your hands on the front edge of the bench just outside 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
- Add weight to lap - for reference, I have a 25lb plate on my lap

** Straight legs will be most difficult for this move **
** Modification is using bent knees **

Weighted Tricep Dips

- Get in a plank position, hands under shoulders and elbows pointed outward 
- Lower body to floor, keeping entire body in line (no arching or dipping) 

Modification is dropping down to knees (shown later in the video)

Chest Push Up

CIRCUIT 1

- Sitting on floor, pull rope towards your body as you simultaneously pull either side towards the outer part of your chest 
- Lean back slightly as you pull in order to increase range of motion  
- Squeeze behind the shoulder blades 
- Keep spine in neutral

INCREASE WEIGHT WITH EACH SET BASED ON THE REPS DESIRED

Cable Rope Face Pull Row

- Hold handles with palms facing up
- Curl both arms and maintain a 90 degree at your elbow during this entire set
- Slowly straighten one arm down and curl back up to 90 degrees 
- Switch arms

Cable Bicep Curl Hold with Alternating Release

- Kneel down with high knee closest to the cable
- Hold handle in hand closest to cable 
- Secure your elbow on the inside of your knee

Repeat on other arm right away

Cable Kneeling Concentration Curl

CIRCUIT 2

• Lying flat on a bench or the floor, place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Lying Overhead Arm Extension

• Lying flat on a bench or the floor, hold dumbbells in both hands 
• straighten your arms directly above your head and slightly at angle (toward your forehead). You should feel some resistance against your triceps just holding the dumbbells up 
• Slowly lower the dumbbells to the sides of your head by bending your elbows and slowly return to starting position

Skull Crushers

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

CIRCUIT 3

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

• Cross one arm over chest and hold close to body with the other arm - you should feel a stretch in the back of your upper arm (triceps) and rear deltoid (shoulder) 
• Repeat on other side 

• With a bend to your elbow, pull your arm behind your head and hold with opposite arm - you should feel a stretch in your tricep and rear deltoid
• Repeat on the other side 

** don’t forget both arms! 20sex per stretch per arm

Crossbody Arm Stretch

- Reach your arm up and behind your head
- Gently pull the arm down with the opposite arm, stretching your tricep
- Repeat on the opposite side

Tricep stretch

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

UPPER BODY COOL DOWN STRETCH

BACK & ARMS - GYM [60 MINUTES]

Exactly what I needed.  The perfect combination of workouts.

Britney Lumley

Had to switch up today. Needed free weights instead of gym equipment 🙈🙈

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Amanda

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Great upper bod workout. Not too difficult for someone like me who hasn’t been to the gym in a while. Nice pace and variation of exercises.

Jennifer

This workout was a great intro to some machines at the gym that I wasn't confident enough to use before 😳😅

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Sheri

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Holy arms! I’ve never done so many bicep variations. Loved it with the video plus the description… extra thank you for someone who is new at cable machines!!

Pilar

Michelle

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My arms were burning after the first set!!

Morgan

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First workout and this was a blast! My triceps are dead

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Taylor

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I love to have this workout rotated between cardio, upper body strength, and ended with core. Felt like a great balance

Jessica Hauptmann

That was such a good workout!! I loved the bosu ball combos. 💪🏼

Nicole

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Quick upper burn 💪🏽🔥🔥🔥
Loved it 😍 Next time I'll take heavier dumbbell 🔥

Sarah

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Keitcha

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Going to be sore tomorrow! This one really got my back burning!

First workout with the app and I’m a fan. I like that it is guided but I can push how fast I go.

BACK & ARMS - GYM [60 MINUTES]

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