Name: Playbook - Sami Bossert - W4/D2 Tuesday: Back & Arms
Uploaded: 2023-03-01T18:04:10.789Z
Duration: 45 min
Description: W4/D2 Tuesday: Back & Arms

Rebecca

Susana

Ednita

Paula

Fell behind due to work, school, and then getting sick LOL BUT we’re back at it!

Christine

Hope

TRICEPS!!! Whew!! I felt that burn hardcore!

Tammy Jean

Sara Thompson

Loved it! Such a good upper body day💪🏼💪🏼💪🏼

Jonica Mincheski

Great burn especially on the cable triset 🔥🔥

Alainah

I did the tricep pushups against a wall.   I made it through them all!

Christy

Jacque

I’m loving these arm/back workouts! I feel like I’m utilizing more in the gym then I normally would!

Alyssa

My shoulders are more on fire after this workout vs doing a day dedicated to shoulders only! I have been having the best time with this challenge!

Lauren Braxton

Pull ups 🥵💀 working on weakness 🙌🏼

Lorraine

The pump I get from this workout is insane-no preworkout needed!! 💪🏼

Elizabeth

The back and arm balance 🔥🔥🔥 I love all these workouts! 💜

Alanah

This is such a great workout 🏋🏼‍♀️

Michala

Stacie

Brittany Lilly

Skye Beasley

Hailea

Hailey

Jaclyn

The worst part was the pull ups. Those are such a challenge still for me.

Amber

The hammer curl get me EVERY dang time 😰

Tonya

Short and sweet! Really felt it in my arms today 💪🏼

Cassey

Loving this program, doing some exercises that I’ve been to nervous to try. Definitely getting me out of my comfort zone but I’m loving it!

Diana

Great upper body today! Feel amazing 🙌💪 week 4 day2

Samantha

Selda

Breann

Upper body is fried but I’m getting a lot better at my assisted pull-ups!

Sarah Lucero

You know, I could totally do without 3x15 assisted pull-ups. Ha! But I got it done!

Brandi Schmidt

Great upper body workout 💪🏼🔥🔥🔥

Sarah

T : BACK & ARMS					

WARM UP CARDIO:
- STEPMILL (OR CHOICE OF CARDIO) 5 MIN	
					
SUPERSET:
- ASSISTED PULL UPS 3 x 15 (ALTERNATIVE IS SMITH MACHINE PULL UP OR OR BARBELL PULL UP)
- DECLINE TRICEP PUSHUP 3 x 10 (MODIFICATION IS INCLINED BENCH OR REST ON KNEES)
					
TRISET:
- BENT OVER CABLE YATES ROW 3 x 12	
- CABLE ROPE HAMMER CURLS 3 x 15 
- CABLE HAMMER CURL PULSES 3 x Failure
					
SUPERSET:
- FORWARD LEANING CABLE CROSSOVER 3 x 15
- INCLINE BENT ELBOW LATERAL RAISE 3 x 12	

STRETCH:
- UPPER BODY CIRCUIT (STRETCHES) 1x

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

Step mill (or cardio of your choice)

(ALTERNATIVE IS SMITH MACHINE PULL UP OR OR BARBELL PULL UP)

(MODIFICATION IS INCLINED BENCH OR REST ON KNEES)

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

• place feet on elevated surface (bench/box/couch) 
• hands shoulder width apart on the floor
• bend at your elbows (keeping them close to your body) and lower your chest to the ground
• press thru your palms of your hands, straightening your elbows and lifting your upper body back up 
• exhale on the push UP

Decline Tricep Push Up

Superset

• Cable Rope attached to the lowest position on the cable machine, thumbs closest to the ends of the rope and palms facing in/up 
• With bent knees and bent over, be a few feet away from the cable machine, so you can get a good range of motion with full extension
• Bend your elbows, pulling the rope into your body, hands at your sides

Bent Over Cable Yates Row

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Perform the top portion of the curl only !

Cable Hammer Curl Pulses

Triset

- Hold handle in opposite hands in front of you, palms in a position to face down once crossed over in front of you and down to your sides 

** leaning forward will help engaged more lats and back and less rear shoulders

Forward Leaning Cable Crossover

** you can use dumbbells instead of plates if they aren’t available

** this move should be done with lighter weight (5-12lb dumbbells or plates)

Incline Bent Elbow Lateral Raise

Cat cow stretch (prenatal)

Shoulder + chest stretch

Tricep stretch

Upper body (stretches)

W4/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!)

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🎉

W4/D2 Tuesday: Back & Arms

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