Name: Playbook - Sami Bossert - Badass Upper Body - Gym [60 minutes]
Uploaded: 2023-03-01T18:04:10.508Z
Duration: 60 min
Description: Badass Upper Body - Gym [60 minutes]

Finally figured out how to go from circuit to circuit! Yay me!!!

Rebecca

Leslie

Challenging and I felt it exactly where I should have

Elizabeth

Paige

Paxton

Saryn Johnson

Mostly feel this one in my shoulders and lats.

Jacque

WoW definitely felt my back extending and contrasting felt my chest muscles as well in all an amazing workout

Joss

Sophia

Sara

Rachel

Jenessa

Cristina

Wow! Just got back from vacation… feels good to get back into it! This was just what I need it! Great back workout!

Samantha

Chelsea

Holy back attack!! Loved this back pump ❤️

Heather

Haven't done SWS training for a while, I definitely felt the burn 💪🏼🔥🔥🔥🔥🔥
Felt good ☺️👌🏼

Sarah

Yvette

Really felt it in my shoulders, loved this 🔥🔥

Christina

One thing after this…im finna be hurtin🥲

Sarah Styers

The upper body workout that I didn't know I needed today 👌🏻

Megan

Amber

Wow shoulders on fire. Never felt my back worked out like this. Sami this is another great one

Alright, so I know most of these workouts are gym-based so leave me a message ANYTIME you see a workout that you’d love for me to create AT HOME for any of you! 

Currently I’m just trying to get in 2-3 workouts per week and oftentimes my home workouts I get distracted or the boys (specifically Jules) finds me and I easily get out of the zone at home 🙃 

My point is these real life workouts of mine are at the gym currently and with just 2-3 days of working out, a couple gym days are good for my soul 🫶🏼

I hope you enjoy this workout!!

This workout can be done by all of you! (Pregnancy included) 

EQUIPMENT: 
- Barbell & Rack 
- Cable Machine 
- Dumbbells and bench of some kind

Shoulders, back and chest all in 1 circuit !

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

For reference, I’m pressing 65lbs (the bar is 45lbs with 1 10lb plate on each side). This is pretty heavy and I could do around 8 good reps.

Barbell shoulder press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- Hold the top squeeze for 2 seconds, make sure to relax your neck and keep shoulders down

Bent over barbell row

- Secure barbell against the squat rack and make certain barbell doesn’t move
- Start with your hands wide on the barbell and get into incline plank position
- Perform a push-up coming down slowly
- Keep your core engaged

** alternative : a traditional incline push up with hands on any stable elevated surface

Incline Push Up - Barbell & Rack

Upper Body Circuit on Squat Rack

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

** Other alternatives : bodyweight pull ups, assisted pull up machine

** REPS will depend on the thickness of band you’re using or if you’re doing bodyweight!! I recommend just completing as many reps as possible up to 15 reps each set **

Banded Assisted Pull-Up

- Sit on a bench or elevated seated 
- Bend over knees and let arms (and plates or dumbbells) rest down to your sides, palms facing in and elbows slightly bent 
- Focusing on keeping your neck long and shoulders down, lift weights up out to your sides (still a bend to your elbows) 
- Hold at the top and lead your hands out in front of you 

** This move requires LIGHT WEIGHT!! I want you to do no more than 5lbs **

Bent Over Fly into Front Hold

- Pull the attachment in towards your body using a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Wide Row

- Seated between both cable handles 
- Core engaged, leaning back just slightly 
- Pull both cable handles down toward your side, elbows pinched at your sides 
- Hold both cable handles to your side and slowly release one side and pull back down, then release the other side and pull back down

Seated Cable Alt Pulldown

- Hold onto each cable handle with opposite hands (light weight ~5-12lbs) 
- Pull cable handle across body as you bend your elbows and pinch your scapulas together (pinch your back) 
- Hold the squeeze for 2 seconds

Bent Elbow Cable Crossover

Cable Back Attack

Badass Upper Body - Gym [60 minutes]

Christabelle

Tighten those thighs | Gym | 60 minutes

Pure death! Haha! Those land mine exercise 👌🏻

Kate

This was fireeeeeeeeee, my God I'm shaking, I felt my muscle on all levels lol. I’m not sure why the app move to how can we improve, I wanted to continue to 5 stars

Badass Upper Body - Gym [60 minutes]

Community

More workouts from Sami Bossert