Name: Playbook - Sami Bossert - W4/D4 PULL DAY
Uploaded: 2024-01-25T18:25:17.745Z
Duration: 60 min
Description: W4/D4 PULL DAY

Susana

Hadis

Jennifer

Priscilla Velazquez

This workout has me feeling really strong!

VICTORIA

Alainah

Sarah Lucero

Glad I decided to push even harder on that one 💪🏻

Stacie

Kate

These days are always working my biceps!!

Angela

My biceps are burning. Such a great workout

Ciera

Rebecca

STEPMILL (OR CHOICE OF CARDIO)

CABLE BACK SUPERSET
- CABLE ROPE FACE PULL ROW 
- CABLE BO SINGLE ARM PULL
- CABLE STRAIGHT STRAIGHT ARM PULLDOWN 

CABLE BICEP CURL DROP SET 
- CABLE BICEP CURLS
- CABLE BICEP CURL HOLD WITH ALTERNATING RELEASE

DECLINE OVERHEAD PULLOVER

BICEP CRUSHING DROPSET
- SEATED EXTERNAL ROTATION PRESS
- SCARECROW CURL 
- WIDE HAMMER CURL 

BACK AND BICEP STRETCH

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio Option

- 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 Face Pull Row - Floor Edition

- Situate cable at a high position with cable handle 
- Lean over comfortably and keep core engaged 
- Grab handle and position yourself far back enough to feel a stretch against your outer back as you hold the handle in starting position 
- Bend your elbow and pull the handle back to your sides - hold the squeeze for 2 seconds 
- Slowly return to starting position

10 reps each arm = 20 reps total

Cable BO Single Arm Pull

• Attach a cable rope or V bar to the highest rung on the cable machine
• Move back about 4 feet, keep a bend to your knees and lean forward 
• Keep a bend to your elbows and engage your core 
• Maintain the bend to your elbows but keep your arms immobile as you pull the rope down to your sides
• at the bottom, you’ll have your chest pressed out slightly, squeeze your lats together

Cable Straight Arm Pulldown

Cable Back Superset

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

** IF YOU DON'T HAVE ACCESS TO A DECLINE BENCH, YOU CAN PERFORM THIS ON A BENCH OR COUCH TO ALLOW THE DUMBBELL TO SAFELY REACH OVER YOUR HEAD AND SLIGHTLY BEHIND YOUR HEAD ** 

• Lie on a decline bench with heavy dumbbell in both hands (15-35lbs)
• Keep a slight bend to your elbows the entire rep
• Your lower back will arch and lift off the bench and that’s ok! Keep your upper back planted into the bench

Decline Overhead Pullover

This one is a great drop set ! Be sure to choose a weight that you can perform around 30-35 total reps for the 3 combined exercises. 

The first two moves involve your shoulders and are a bit further out from your midline so remember light weight is recommended and the perfect amount of intensity

- Seated with dumbbell in each hand, bend your elbows for a 90 degree angle and tucked into the sides of your body 
- Hold dumbbells with palms facing up, thumbs will be facing out 
- Keeping elbows close to your body, rotate the dumbbells outward til they reach your sides then press the dumbbells out and up (your arms will almost be straight but still keep a bend to your elbows) 
- Slowly reverse the movement back to starting position

Seated External Rotation Press

- In a seated position with dumbbells in hands, raise arms out to your sides until they are parallel with each other and perpendicular to your midline (spine) 
- Palms facing up, curl the dumbbells toward your shoulders - keeping your upper arm steady

Scarecrow Curl

- Seated with dumbbell in each hand and thumbs facing the ceiling, move hands out wide 
- Curl dumbbells up to your shoulders and then slowly release back down to starting position

Wide Hammer Curl

Bicep Crushing Dropset

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

- Starting on your knees (butt up in the air) and with a flat back, reach your hands straight out in front of you
- Press into the ground to feel your chest stretch and back elongate

High Butt Child’s Pose

Back & Bicep Stretch

W4/D4 PULL DAY

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

Darby Kanter

Amanda Palmiotto

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

Carlie

W1/D1 GLUTES & CORE

Alexandra

W1/D2 PUSH DAY

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

Sarah

W1/D3 LOWER BODY

W1/D4 PULL DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

I suck at jump rope 🤣 great workout to get your HR up and going!

W1/D5 BONUS DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

Megan

W2/D1 GLUTES & CORE

Paula

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

W3/D3 LOWER BODY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

Amanda

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

Eileen

W4/D3 LOWER BODY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

Michelle VanHoose

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

Sherry

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W4/D4 PULL DAY

Community

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