Name: Playbook - Sami Bossert - W1/D2 Tuesday: Back & Arms
Uploaded: 2023-03-01T18:04:10.567Z
Duration: 45 min
Description: W1/D2 Tuesday: Back & Arms

Sophia

Holy arms!!! I have never sweat so much on an arm day. Great workout.

Kristy Arrowood

Emily

I got stuck to an old routine. My muscles jump for joy for something new and the video's helpt me soooooomuch.

Karlijn

Great mix of alternating push and pull. I felt the burn🔥🔥🔥

Noe Nani

Feeling so good!! Round 2 of this challenge!

Sara Thompson

Cassey

Taylor

I feel
Great and I definitely felt it in the lats!!

Laura

My back was already fatigued from mountain biking yesterday and this definitely worked it to its max. Great workout

Stephanie

I have a garage gym, I couldn’t do pull-ups, so I mixed it with homework out.
It was great!!! 👊🔥

Selda

Had to modify a bit because I am still camping but so glad I made the comment to come !

Domenique

I have been out of the gym for about 2 months so it was a tough one! But 🤩

Destanie

Cynthia

Todays workout made me feel strong, loving these workouts

Diana

Seriously such a good upper body! Definitely challenged me🙌🏼❤️

Jonica Mincheski

Loved this one!!! 💪🏻 Perfect amount of movements!

Melissa

Michele

Brandi Schmidt

Michelle

Carmen

Great!  My gym didn't have all the needed equipmemt...and I didn't have bands.  But will try to do what I couldn't today...soon!  My arms are on fire 🔥

Christy

Lots of new movements for me - took me a while to get used to the motions but I feel the buuuuurn now! 🥵🥵🥵

Maria

Tricia

I was not able to finish 😭 My arms are screaming at me. I really liked the chest fly that incorporates the lats. I am very aware of my sides

Christina

Workout was killer! I clearly need to improve my pull-ups! Oof!!

Amanda

You have got to be kidding me 😭😭😭 I have to drive home now 🤣🤣🤣🔥🔥🔥🖕

Skye Beasley

Courtney

This workout was a true test of upper body strength! I can’t wait to see how I improve over these 6 weeks!

Elizabeth

Rose

Crystal

Sarah Lucero

My upper body needs a lot of work… I’m too weak, I really struggled today. 😓😓😓

Marilyn Valdivia

Had to modify a bit bc of machine availability but got it done 💪🏻

Stacie

Ednita

I guess the best way to describe it is that my arms feel like lead, they’re so heavy. 😆🥵 That was intense for sure!

Tammy Jean

Honestly some of those exercises I have never done before and they felt great!!! 💪💪

Tiffany

Yeeeee burned my arms out, I will definitely be doing this one again!

Angela

Alyssa

Good workout. Did better on timing today!

Kathlene Massuere

Wooo!! That was tough, but I’m so proud of myself for getting through it!

Modified a bit due to not having all machines/equipment but my arms are jell-oooooooo 🥴

Megan

To say I’m still feeling the burn from yesterday is an understatement😅 loving the program thus far, definitely challenging my body in ways it hasn’t been in far too long 💪🏼

Chelsea

Dang! And I thought I had a pretty strong, in shape upperbody 😝 love how these workouts shake up the standard moves to really challenge and work the muscle groups!!

Alainah

Hope

Paige

Wow. Ima feel this tomorrow 🔥 👍🏼

Joss

Regan Carsey

Taylor Shellabarger

T : BACK & ARMS					

WARM UP CARDIO:	
- STEPMILL (OR CHOICE OF CARDIO) 5 MIN - 15 MIN

SUPERSET:
- ASSISTED PULL UPS (OR UNASSISTED PULL UPS) 3 x 15 (ALTERNATIVE IS SMITH MACHINE PULL UP OR BARBELL PULL UP)
- TRICEP PUSH UP 3 x 12 (MODIFICATION IS INCLINED BENCH OR REST ON KNEES)
					
SUPERSET:
- BENT OVER REAR FLY 3 x 12 
- CHEST FLY (MACHINE) 3 x 12
					
SUPERSET:
- NARROW X WIDE HAMMER CURL 3 x 15	
- INCLINE OVERHEAD ARM EXTENSION 3 x 15
					
- SEATED CABLE CROSSOVERS 3 x AMRAP
(ALTERNATIVE IS PERFORM JUST ONE ARM AT A TIME)

- Walk on the step mill for time, calories or distance

Step mill (or cardio of your choice)

- Hands in a wide stance, thumbs facing inward 
- Chin and chest slightly out 
- Focus on pulling through your elbows as you bend them toward your sides and not allowing your arms to overpower
- Core should be engaged ! 

*** If you’re using an assisted machine, make sure the weight is heavy enough to help hold your body weight *** 

Other alternatives of this move: 

1. Assisted Pull-ups with a long band under your feet and you’re pulling up on a rack bar
2. Pull ups with bent knees on a Smith Machine bar 
3. Pull ups with bent knees on an Olympic Bar secured on a rack

Assisted pull-ups

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Modifications: 
1. Lower knees to the ground 
2. Place hands on an elevated surface such as a chair or bench

Tricep push up

Superset

Don’t have this machine ? 

Take a look at W1/D2 and SUPERSET 2 on the HOME program (you’ll need bands)

- Rest forehead on headrest and keep spine in neutral 
- Bring ankles and knees together 
- Using the machine, place hands on top handle bar and move arms in a gliding motion down towards hips

** this version will help engage more of your lats rather than incorporating your rear shoulders into the mix (as it would if you sat on the bench) **

Bent over rear fly

- Sit facing away on chest fly machine 
- Using the vertical handle bar, pull both hands towards each other as you engage the chest

Chest fly (machine)

- Sitting on bench, hold weights down by side facing away from body 
- Bend at elbows to curl weights towards shoulders, keeping palms facing away from your body
- Lower back down and rotate hands so that palms face you as you curl up again 
- Keep spine long

Narrow x wide hammer curl

• Lay on an incline bench with dumbbell in both hands over head 
• Move elbows slightly behind your head so as to maintain resistance against your upper arms (triceps) 
• Bend at your elbows and lower the dumbbell behind your head (watch the bench)

Incline Overhead Arm Extension

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Seated Cable Crossovers

W1/D2 Tuesday: Back & Arms

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

Jess

FAQ: Can I add in another workout throughout the week?

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

FAQ: Can I switch up the workout days each week?

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

FAQ: I don’t see the entire program? Am I missing something?

Thank you for being so available to answer our questions!

FAQ: I’m having technical issues with the app ?

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

Pre-Challenge Strength Test

Eileen

Catherine

First workout with Sami and I think I’m here for it 🔥🍑

W1/D1 Monday: Glutes & Calves

Kate

Morgan

Rebecca

W1/D3 Thursday: Legs

Oh yeah!!! One of my favs 🍑💪🏼💁🏻‍♀️

Terri

Great full body! Got it done at home at Saturday morning.

Hannah

W1/D4 Friday: Full Body

Ally

W2/D1 Monday: Glutes & Calves

Emily Avila

Juliann Myers

W2/D2 Tuesday: Back & Arms

Love0918

W2/D3 Thursday: Legs

I'm so sweaty.... That felt so good after the day I've had.

Susana

W2/D4 Friday: Full Body

W3/D1 Monday: Glutes & Calves

W3/D2 Tuesday: Back & Arms

2nd time doing this work out and my legs are still on fire.. so hard but so good

W3/D3 Thursday: Legs

These full body workouts are no joke! 😅

W3/D4 Friday: Full Body

I loved all of the hip work today. Feeling strong all over using this program. Thank you!

W4/D1 Monday: Glutes & Calves

W4/D2 Tuesday: Back & Arms

I am exhausted, but super energized at the same time!

Bianca

W4/D3 Thursday: Legs

Leslie

Holy shit!!! That was insane 🔥🔥🔥 this is the 2nd time through this challenge and It's more challenging than the first time

What a nice session. Quick but so efficient

W4/D4 Friday: Full Body

Quick and amazing! Way to start out your day!!

Alicia

W5/D1 Monday: Glutes & Calves

W5/D2 Tuesday: Back & Arms

Caroline Torres

W5/D3 Thursday: Legs

Great workout. Nice to do one at home 😅👍🏽

W5/D4 Friday: Full Body

Had to use lighter weight cause still sore from the other leg workouts lol!

W6/D1 Monday: Glutes & Calves

Robin Musilli

Im starting to feel stronger. More comfortable lifting a little bit heavier. Nothing crazy but I would be too uncomfortable lifting more then 8# weights now I’m confident enough to lift more. Do less reps but lift more. 💪🏽 thanks Sami!

Pibeny

W6/D2 Tuesday: Back & Arms

Machines not a available but made it work. Quad burner!

Had some speed bumps but we are finishing this 🔥

W6/D3 Thursday: Legs

Thank you so much for these 6 weeks. I feel so much stronger and I didn't have to kill myself in the process to do it.

Best of cardio and strength! Sweating head to toe 🔥

W6/D4 Friday: Full Body

22 modified push ups
1 min 11 sec plank
30 lunges each side in 2 mins
42 squats in 2 mins

I had improvements! That’s all that matters!! Thanks Sami for your help! 🫶🏼

Jaclyn

Finally finished the post challenge test. Before; push ups- 22full modified 8, plank holds- 3minuets, lunges- 61, squats- 67. Now push ups-29, plank holds- 3minutes, lunges- 69, squats- 80 I’ve improved compared to the beginning still more to improved! This was an amazing challenge and I can’t wait till the fall ch challenge.

W1/D2 Tuesday: Back & Arms

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