Name: Playbook - Sami Bossert - Intense Upper Body - Gym [60 minutes]
Uploaded: 2023-03-01T18:04:10.400Z
Duration: 60 min
Description: Intense Upper Body - Gym [60 minutes]

Tiffany Cosby

Leah

Stacie

Ok ummm that Tricep LITERAL Drop set was my fav! Superset with the rows! Great upper body session!

Cassey

Amazing! Loved this workout! Drenched in sweat and love it!

Cristina

Paula

Great length, great intensity with interesting exercises

Steph

Megan

Wow. Sweating, feeling the 🔥 burn lo ring it. Workouts are aces 👌🏽

Joss

Omg! Another awesome workout !! Upper body !
It felt great, was challenging and I loved it ! Tomorrow core and legs !
Thanks Sam !

Loved it. It was great for my first workout with Sami ❤️

Alivia

my arms feel like jello 🥵 yet I can’t wait to do this workout again!

Sondra

This workout uses a variety of equipment at your local gym. 

Do you like a variety of equipment or keeping it minimal? Let me know ! I’ll continue to include both

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

• Hold dumbbell in each hand and position at shoulder level 
• Squat down and as you lift yourself up, twist your torso to one side and press the arm up that’s in the front of the twist 
• lower arm, twist back to center and squat back down 
• repeat on opposite side 

** Start with lighter weight (note the higher reps) and add 5lbs or more with each set

FB - Squat with Alternating Hammer Press Twist

• in a plank position, place hands on a slightly elevated surface (I’m using a heavy dumbbell - make sure it’s heavy and there’s no chance of falling)
• one hand at a time, lower yourself so both hands are on the ground, still in a plank 
• avoid twisting your hips and using momentum - core should be engaged and stabilized 
• place 1 hand at a time back on the dumbbell or elevated surface

Abs - Step up Plank

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

1 full rep + 1 half rep

1.5 Wide Lat Pulldown

Circuit 1

FB - Single Arm Press x Stationary Lunge

• Lie on a decline bench with heavy dumbbell in both hands (15-35lbs)
• Keep a slight bend to your elbows the entire rep
• Your lower back will arch and lift off the bench and that’s ok! Keep your upper back planted into the bench

Decline Overhead Pullover

Circuit 2

• supine grip (palms facing up) on the bar
• bend knees slightly, core engaged, shoulders down and relaxed 
• bend over about 45 degrees
• pull bar up, bending at the elbow - feeling your upper back and biceps 

** modifications - can be done using any form of bar **

Yates Row (Smith Machine)

Take it literal ;) 

• Perform 5 reps of 4 heights of push ups . Ideally the best version is on the smith machine (video demo) but get creative at the gym or at home and get 4 different heights for performing these moves . 

• Top spot can be a wall, bottom spot is the floor - just find 2 different heights in between) 

5 reps at each height = 20 reps

Tricep Push Up DROP SET

Circuit 3

• 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

- Clasp hands behind back and open up through the shoulders and pecs

Shoulder + chest stretch

Intense Upper Body - 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 🙈🙈

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.

Jennifer

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

Leticia Lopez

Christina

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Kristy

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Maryann

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

Chelsea

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

Sumaiya

Alyssa

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

Tuesday: Upper Body Sweat Sesh! [45 minutes]

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

Sarah

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Keitcha

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Angela

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

Reagan

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

Jacque

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

Intense Upper Body - Gym [60 minutes]

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