Name: Playbook - Sami Bossert - W2/D2 Tuesday: Back & Arms {Home}
Uploaded: 2023-03-01T18:04:10.691Z
Duration: 45 min
Description: W2/D2 Tuesday: Back & Arms {Home}

Rachel

Jess

Natasha

Maryann

Megan

Ariana

Debbie Ashmore

Domenique

Such a goooood arm burn! 💪🏻🔥🥵

Madison

Loved loved loved this arm & back workout!

Nicole

Sandra

Oh man…my arms don’t work anymore! Here’s to upper body day!

Brooke

Sweating like I did lower body phew! That was a good one!

Anessa

Solid workout. I was moving through it fairly easily until the final superset. Now I can barely lift my arms

Courtney

Started late this week but glad I got it done. 💥

Arms are shaking and I realized I am too weak for regular push ups 😂 so I had to do wall push ups instead! Super challenging!

Dezi Lauderdale

That little ending arm burner 🔥 looks easy but if your band is hard enough it’s a great end burner!

Briana

Arlenis Dominguez

Brittany Lilly

My husband did this one with me and was shocked at how hard it was.

Jacque

Kelly

Lauren

Lynn Liwa

Wow!! by the time I got to the banded bicep circuit my arms were on fire!! 🔥🔥💪🏽💪🏽

Jessica Hauptmann

Wheeeeew!!!! Talk about a burn!!! 🔥 💪🏽

Ashley Strayhorn

First week of arms & back was challenging for me. I felt so weak 🥺 this week it was a better outcome, still a lot of room for improvement and strength, but happy to know that it’s only a step closer to getting stronger 💪🏼

Marilyn Valdivia

Kelley

Dorothy Surfus

Oh hello arms 😅 killed this workout! Definitely a struggle though ha

Samantha Miner

Loved the mix of body weight, free weights, and resistance bands. My arms are noodles now.

I love how good this workout feels after!!!

Mikaela

I’ve never had a program quite like this before, and I’m loving every minute of it! It works every muscle, and then asks you to give it just a little more…because YOU CAN DO IT!!!

Michelle

Brenna

I don’t think I’ll ever mark less than 5 stars! Great efficient yet minimal workout!!!!!

Jennifer O

biceps are screaming. Great upper body burn today! 👏🏼 💪🏼

Sondra

I feel so strong!! 😈 I've never enjoyed working out biceps so much. Usually I think it's boring, cuz it's like, it's a just a curl. I liked these options wayyy better. And I liked the back workouts. Even though I love my usual back workouts, I'll for sure cycle these in often.  😊

Brenda

My arms are definitely my weak point. This workout had them on fire! 🔥

Gabrielle Krueger

Awesome! I feel like I’m getting stronger 💪🏼😼

Gaby Mascorro

Leticia Lopez

Taylor Slough

SIGNIFICANTLY underestimated those banded curls at the end. Arms are toasted!

Gina

I don’t currently have doors to use my bands with, but just did similar movements with dumbbells 🤷🏻‍♀️

Shauna

T : BACK & ARMS					

WARM UP CARDIO:
- JUMP ROPE (OR CHOICE OF CARDIO) 5 MIN

SUPERSET:
- BANDED LEANED FORWARD WIDE LAT PULLDOWN 3 x 15	
- WEIGHTED TRICEP DIPS 3 x 10 (MODIFICATION IS REMOVING THE WEIGHT, PERFORM THIS MOVE USING THE BENCH OF THE LAT PULL DOWN MACHINE)
					
SUPERSET:
- BENT OVER FLIES 3 x 15, 12, 12
- INCLINED TRICEP PUSHUP 3 x 15, 12, 12		

TRISET:
- BENT OVER FLOW 3 x 15	
- SKULL CRUSHERS 3 x 15		
- SPEED HAMMER CURLS 3 x 15	
					
- BANDED BICEP CURL CIRCUIT 3x

• 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

Banded Forward Leaning 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

Weighted Tricep Dips

Superset

• Dumbbells in hands, bend over 35-45 degrees, knees also bent  
• Bend at your elbows and lift dumbbells up and to the side, keeping shoulders down and neck relaxed 
• slowly relax your arms back to starting position

Bent over Flies

- Come into plank with hands on bench 
- Pull the navel to spine as you lower into a pushup position 
- Keep elbows in by the side body and shoulder pressed down

Incline tricep push up

- Use back of bench to stabilize head position and keep spine in neutral 
- Knees are slightly bent, heels press into floor 
- For fly, palms face behind you as you lift elbows up towards the ceiling 
- Actively squeeze in between the shoulder blades as you lift

Bent over flow (fly + row)

• 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

• Hold dumbbells at side with palms facing your body and thumbs facing up, keep a slight bend to your knees with neck relaxed 
• pinch your shoulders back a bit and begin performing a hammer curl (1 side at a time) for the allotted time

Speed Hammer Curls

Triset

- Anchor band low 
- Bicep curl keeping fists pointing towards one another 
- Open up and bicep curl side while squeezing elbows into midline of the body 
- Keep shoulders pressed down and elbows pulled in

Banded hammer curl into wide curl

- Anchor band low 
- Bring your feet together and keep spine long 
- Start in curled position and lengthen one arm towards the ground at a time 
- Squeeze biceps at the top of curl

8 reps each arm

Banded static hold into alternating curl

Banded Bicep Curl Circuit

W2/D2 Tuesday: Back & Arms {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

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

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

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

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

FAQ: How will winners be chosen?

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

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

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

Michelle VanHoose

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Susan Coleman

Nancy

W2/D1 Monday: Glutes & Calves {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Alexandra

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

I’m a few days behind because of work but this is a killer upper body workout

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W2/D2 Tuesday: Back & Arms {Home}

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