Name: Playbook - Sami Bossert - W3/D1 Gym - Upper body
Uploaded: 2024-01-01T23:52:04.998Z
Duration: 60 min
Description: W3/D1 Gym - Upper body

QUADSET:
-BTH CABLE ROPE PULLDOWN 3 x 12
-CABLE ROPE PULLDOWN 3 x 12
-CONCENTRATION CURL (TWISTED GRIP) 3 x 10 
-SINGLE DB FRONT RAISE INTO ARNOLD PRESS 3 x 10 

TRISET:
-SEATED PRESS X ALTERNATING PRESS 3 x 12
-BENT OVER SINGLE ARM TRICEP EXTENSION 3 x 10 
-STANDING TRICEP PUSH UPS 3 x 20 

-SINGLE ARM CHEST STRETCH 3 x 20 sec. 
-STEP MILL  20 min.

- Kneeling on the floor, pull the navel to spine as you pull cable down 
- Squeeze upper lats and back at the bottom 
- In a slow and controlled manner, lengthen the arms

BTH cable rope pulldown

- Sitting on floor, pull rope towards your body as you simultaneously pull either side towards the outer part of your chest 
- Lean back slightly as you pull in order to increase range of motion  
- Squeeze behind the shoulder blades 
- Keep spine in neutral

Cable rope pulldown

- Sit on bench 
- Place weight in one hand and elbow on knee to start 
- At the bottom (eccentric contraction), the palm faces the bench 
- At the top (concentric contraction), the palm faces working arms shoulder

Concentration curl (twisted grip)

- Sit on bench and hold weight horizontally with arms lengthened towards the floor 
- Keeping arms straight reach weight to chest height 
- Bend at the elbows and press weight overhead
- Bring weight back down the same way you brought it up

Single DB front raise into Arnold press

Quadset

- Seated on bench, bend elbows at a 90 degree angle with palms facing out 
- Press both weights overhead and back down 
- Lift one arm back into overhead press and then the other 
- Keep spine long and core engaged throughout

Seated press x alternating press

- Place same hand and knee on bench for support 
- Keeping spine in neutral, pull working arm up so that your elbow is at your hip (or just above it) and your creating a 90 degree angle 
- Keeping elbow at the hip (or just above it), lengthen the arm to activate the tricep 
- Keep core engaged to help keep spine in a neutral position

Bent over single arm tricep extension

- Place hands on walk in front of you 
- Keep body in a plank position as you bend at the elbow to come into a push up 
- Keep elbows hugged into side body to activate the triceps

Standing tricep push ups

Triset

- From a forearm quadruped position, place ball at your side 
- Place hand closest to ball on top of ball with palm facing down 
- Stretch and breathe into your pec

Single arm chest stretch (stability ball)

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

Step mill

W3/D1 Gym - Upper body

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

W1/D1 Gym - Upper body

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

McKenna

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

Madison

W2/D2 Gym - Lower body

Definitely underestimated this one! My bootay on FIYAH 😅

W2/D3 Gym - Glutes/Hips

Tough one!  I’m 18 weeks pregnant and this one gave a great sweat!

Heather

W2/D4 Gym - Full body

W3/D2  Gym - Lower body

W3/D3 Gym - Glute/Hips

W3/D4 Gym - Full body

W4/ D2 Gym - Glutes/ Hips

W4/D1 Gym - Upper body

Christina

W4/D3 Gym - Lower body

W4/D4 Gym - Full body

W5/D1 Gym - Upper body

W5/D2  Gym - Glutes/Hips

W5/D3 Gym - Lower body

W5/D4 Gym - Full body

W6/D1 Gym - Upper body

Probably one of my favorite glute/hip workouts so far! The movements are so simple but can be made more challenging by adding more weight.
Highly recommend 😍

W3/D1 Gym - Upper body

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