Name: Playbook - Sami Bossert - W2/D2 Tuesday: Back & Arms
Uploaded: 2023-03-01T18:04:10.681Z
Duration: 45 min
Description: W2/D2 Tuesday: Back & Arms

Rebecca

Emily Avila

Juliann Myers

Susana

Hope

Stacie

Cassey

Michelle

Another great upper body workout 
Looking forward to tomorrow’s challenge

Paula

Playing catch up but loving every minute of it 🥰💪🏼💪🏼

Brianna

One of the best upper body workouts I’ve ever had ❤️❤️❤️

Destanie

Oh mylanta… 😅 straight thought my arms were going to rip off during that last set of the bicep superset 🥵😅

Jonica Mincheski

Devan Hodlik

Cables weren’t available at the gym and they had no bands weird enough. Did EZ bar curls to fail at the end. The pump is real rn hehe 💪

Sofi

Having trouble raising my water bottle after just the first superset 🔥

Diana

Melanie

Kathlene Massuere

Paige

Stefanie

Arms are barely able to move after this workout 💪🏼☠️⚰️
Loved it 🔥🔥🔥🔥

Sarah

Loved that last superset 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

Maria

My arms are done…yeah they’re done 😂

Angela

Need to keep this upper body burn going. Felt better and glad I did this in the gym today.

Michelle VanHoose

Will not be able to pick up the phone to text tomorrow! Hot Dangggg 😅🥵🔥

Megan

My arms are on 🔥 my back feels like "what the hells bells did you do to me" 1
🤣🤣🤣 Such a good workout ❤️

Skye Beasley

I used to be so afraid to do arms in public…. Two of your workouts and I’m already feeling more confident in the gym. Thanks Sami!!🙌🏼

Chelsea

My arms are dead. But again- getting better.  Made it through every rep and set, even if I had to pause at times 💪

Christy

Brandi Schmidt

Alyssa

Wow my arms and back are feeling it! Great workout! Week 2 day 2 I feel really good 😊

Samantha

Elizabeth

Don't mind me and my new accessories - noodle arms. Courtesy of 2 days of overhead painting and Sammy's arm day 🤪🤪

I LOVE ARM DAY!❤️🔥💯My favorite workout of the challenge so far!

Robin Musilli

Celeste

Laura

Annoying busy gym so had to switch the sets around but felt great!

Oh my gosh! That workout fired up my arms and my confidence. Today felt sooo good. This workout was amazing for the muscle and for my mental health

Hailey

My husband so underestimated this challenge. He’s beat!!

Michelle hernandez

Ashly

Michele

Hayley

Muscles that I’ve never known before were hurting. 🥵

Tammy Jean

Alainah

Sara

This was good! I felt like I had energy and it went really quick!

Amber

Loved it such a great variation of exercises!

Bobbiann

Paired this with a 20 mim HIIT cardio and it was great!

Carmen

T : BACK & ARMS					

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

SUPERSET:
- 1.5 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:
- SEATED REAR DELT FLY MACHINE 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	
					
- CABLE BICEP CURL DROP SET CIRCUIT 3x

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

Step mill (or cardio of your choice)

• 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

- 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

- Hold onto top handle and press arms out and back 
- Press chest into seat to keep spine long as you squeeze into posterior delt

Rear delt fly (machine)

- 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

Drop the weight for exercise 2 right away and go right into it.

- Begin with handles in each hand with palms facing up
- Space yourself enough away from the cable machine to maintain resistance against the cable pulley
- Curl handles up towards your shoulders
- Lower down until arms are extended
- Keep neck long and shoulders down

Cable bicep curls (standing)

- Hold handles with palms facing up
- Curl both arms and maintain a 90 degree at your elbow during this entire set
- Slowly straighten one arm down and curl back up to 90 degrees 
- Switch arms

Cable Bicep Curl Hold with Alternating Release

Cable Bicep Curl Drop Set Circuit

W2/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!!

Marilyn Valdivia

Emily

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!)

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 🔥🍑

Amanda

W1/D1 Monday: Glutes & Calves

Sophia

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

Kristy Arrowood

W1/D2 Tuesday: Back & Arms

Kate

Morgan

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

Love0918

W2/D3 Thursday: Legs

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

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

Ednita

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

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.

W2/D2 Tuesday: Back & Arms

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