Name: Playbook - Sami Bossert - Back & Biceps - Cable [45 minutes]
Uploaded: 2023-03-01T18:04:10.433Z
Duration: 45 min
Description: Back & Biceps - Cable [45 minutes]

Jennifer

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

What a way to make me sleep good tonight! ❤️🔥🔥🔥

Skye Beasley

Alyssa

First workout on the app and loved it! Definitely felt the burn:)

Fatima

Hey Sami!! It was great, as usual. Lol I wanted to know if you’ll be setting up a 4/6 week program with specific exercises to be targeted each day of the week, like you’ve done in the past. I know you have upper and lower and full body here, but in this case I have to pick and choose, not that that’s a problem, I just prefer you telling/showing me exactly what I need to do: Monday for lower, Tuesday for upper, etc. I’m just being spoiled I know, it’s just easier for me that way. Do you have any plans on doing something like that?

Vivian

Jacque

Very nice upper body workout 👍🏼 Loved it ❤️ Will redo it for sure with higher weights 😉

Sarah

Christina

Beth

loved everything about this workout! my shoulders, biceps, and back are on fire! 🔥🔥👏🏽

Saryn Johnson

Hi Fam! 

A fabulous cable workout that will have your upper body burning in no time!! 🥵 

This workout incorporates straight sets - complete one exercise at a time with 30-60 seconds rest in between each set. Finish with all you got for the last set! 


If you have more time to add a little more to your workout, pair this with any of the CORE workouts, HIIT workouts or any UNDER 30 MINUTE workouts!

Seated Cable Crossovers

• Situate an inclined bench near the cable machine, enough to rest your arm down the bench with still having resistance against the cable 
• Keep a bend to your elbow, palms facing up and cable handle in hand
• Curl the cable handle up toward your shoulder

** don’t forget other side! **

Cable Single Arm Preacher Curl

- Lying on a bench (or on the floor) gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

Cable Lying Bicep Curls

- Lying on a bench (or the floor)
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable lying EZ-bar upright row

- Position bench at an angle to allow yourself to seat on the side and be perpendicular to the cable wire 
- Sit on the side of the bench, holding onto the end of the cable wire with your outer most hand 
- Leading with your pinky and with a slight bend to your elbow, raise the cable out to your side 
- You’ll feel your shoulder on this one! 

** don’t forget other side **

Cable Seated Single Arm Lateral Raise

- With one knee on the bench and the other stable on the floor (with a slightly bent knee), position yourself far enough away from the cable to have a nice stretch in your back at the starting point of the move
- Make sure to feel the stretch in your back at the starting point
- Bend your elbow and pull the cable handle into your body, just below your shoulder

** don’t forget other side **

Single Arm Bent Over Cable Row

Back & Biceps - Cable [45 minutes]

Exactly what I needed.  The perfect combination of workouts.

Britney Lumley

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

Priscilla Velazquez

Amanda

Back & Triceps - Home [60 minutes]

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.

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

Leticia Lopez

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Terri

Dilian

Kristy

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Tiffany Cosby

Leah

Stacie

Intense Upper Body - Gym [60 minutes]

Maryann

Sheri

Shoulders & Biceps - Home [45 minutes]

My arms were burning after the first set!!

Morgan

Chelsea

Shoulders & Biceps - Dumbbells [60 minutes]

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

Sumaiya

Taylor

Back & Triceps - Bands [45 minutes]

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

Tuesday: Upper Body Sweat Sesh! [45 minutes]

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

Biceps & Triceps - Gym [25 minutes]

Keitcha

Biceps & Triceps - Cable - Gym [30 minutes]

Angela

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

Reagan

BACK & ARMS - GYM [60 MINUTES]

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 & Biceps - Cable [45 minutes]

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