Name: Playbook - Sami Bossert - W3/D2 Tuesday: Back & Arms
Uploaded: 2023-03-01T18:04:10.755Z
Duration: 45 min
Description: W3/D2 Tuesday: Back & Arms

Kate

Rebecca

Hannah

This is my 3rd time, and it's still hard.

Skye Beasley

Chelsea

The tricep push ups until failure got me  good!

Sara Thompson

My arms can barely hold my phone after this workout 🤣🤣🤣🤣

Sarah

Stephanie

😅😅😳😳😳 I have no words.😂😂💪🏼🪦

Jonica Mincheski

Holy arms Backman 🤣🤣🤣🔥🔥🔥 That was really good 🥰

Arms never felt so hurt & good at the same time

Joss

Those hammer curls ALWAYS get my biceps burning 🔥💪🏻

Tonya

Christy

Michala

Great workout!!! Noodle arms be gone!🍜🙅🏻‍♀️

Laura

Easily will not be able to pick anything up for at least 3 days 🔥🔥🔥

Devan Hodlik

Barely made it through the push-ups! Such a good burn!

Alyssa

Tammy Jean

Really had to push through this one… feeling yesterdays 😅

Paige

Megan

I really like how the program makes me feel like I am making progress. The first upper body day was a struggle, but I feel it getting easier. My arms are still screaming at me through 😂

Christina

My arms felt huge after this!!! For the hammer curl, I needed 12lbs but doesn’t exist at my gym so I used the 15lb and did 10 reps. Killlller

Amber

Can your AirPods break from too much sweat 😰

Jacque

I love arm days! I'm terrible at pull ups so I'm glad this challenge is helping me work on them

Alainah

Great! Had to go to my knees for the tricep push ups at the end! 💪🏼burn baby!

Robin Musilli

Ohhh pull ups 🤪 My weekly reminder that I’m working hard and I’m getting there! Great workout!

Elizabeth

I’ve never felt so weak in my life but I’m ready to improve

Sarah Lucero

This one felt amazing and I was able to really push myself

Stacie

Jess

My arms are burning! I had to skip the rest to get back to work for a meeting and my arms are noodles! Arm day usually was boring and had no motivation to do it because I didn’t know what workouts to do and now I look forward to these workouts!

Hailey

Lorraine

I think this was more of a 30 min workout. Still liked it! But quick

Hope

So, I may be calling into work tomorrow because I won’t be able to lift my arms 😂🙃

Krystal

Holly pull up 😹 nice upper body gunna be feeling this tomorrow

My triceps are feeling it! 🥵🔥💪Such a great way to start my day!

Alexandra

Finally got the courage to try the gym version workouts and boy what a workout! Putting my membership to good use.

Not sure how I’m going to be able to drive back to work. Arms are shot.

Did a combination of the home and gym program and it was great. I love the variety and creativity!

Cassey

Abigail

Wow this was an awesome workout! My arms and back are feeling it for sure!💪 week 3 day 2! Looking forward for the rest of the week 🙌

Samantha

AMAZING!!! My arms will have a hard time today in the salon though!

Michelle

Arms like jello 🤣 great back pump too 💪🏼

Heather

Arms hurt so good could even write my last rep of push-ups in my notebook!

Breann

Amazing way to start the day!! I’m an upper body gal and I absolutely loved this one!! ♥️

T : BACK & ARMS					

WARM UP CARDIO:
STEPMILL (OR CHOICE OF CARDIO) 5 MIN
					
SUPERSET:
- WIDE GRIP ASSISTED PULL UPS 3 x 15
- NEUTRAL GRIP ASSISTED PULL UPS 3 x 10	(WANT A CHALLENGE? COMPLETE WITHOUT THE ASSISTANCE)
					
SUPERSET:
- CABLE BICEP CURL HOLD WITH ALTERNATING RELEASE 3 x 15
- CABLE ROPE TRICEP PUSHDOWN 3 x 15	
					
SUPERSET:
- OVERHEAD ARM EXTENSION 3 x 15	
- NARROW X WIDE HAMMER CURL 3 x 12	
					
- TRICEP PUSH UP 3 x AMRAP (MODIFICATION IS ON KNEES)

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

Step mill (or cardio of your choice)

WANT A CHALLENGE? 
COMPLETE WITHOUT THE ASSISTANCE

• as a reference, I put the weight around 70-100 lbs.. 70-80lbs for my first 1-2 sets then I add more weight as my sets continue

Wide Grip Assisted Pull Up

- Palms should be facing each other 
- Continue to lower the assisted weight as much as possible while performing all of the reps with good form 

Don’t need the assistance ? Amazing! Perform without it!

Neutral Grip Assisted Pull Up

Superset

- 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 Rope Tricep Pushdown

• Lying flat on a bench or the floor, place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Overhead Arm Extension

- 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

- 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

Go to the knees of you need to

Tricep push up

W3/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.

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 🔥🍑

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

Morgan

W1/D3 Thursday: Legs

Oh yeah!!! One of my favs 🍑💪🏼💁🏻‍♀️

Terri

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

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

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.

W3/D2 Tuesday: Back & Arms

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