Name: Playbook - Sami Bossert - W5/D1 Gym - Upper body
Uploaded: 2024-01-01T23:52:05.037Z
Duration: 60 min
Description: W5/D1 Gym - Upper body

-SHOULDER + CHEST STRETCH 2 x 20 sec. 

SUPERSET:
-NEUTRAL GRIP LATERAL PULL DOWN 3 x 12
-NARROW PULL DOWN 3 x 12

SUPERSET:
-REAR DELT FLY (MACHINE) 3 x 10 
-BENT OVER REAR FLY (MACHINE) 3 x 10 

SUPERSET:
-NARROW X WIDE HAMMER CURL 3 x 15 
-SEATED OVERHEAD TRICEP EXTENSION 3 x 15 

-STATIC POLE STRETCH 2 x 30 sec. 
-20 MINUTE CARDIO

- Clasp hands behind back and open up through the shoulders and pecs

Shoulder + chest stretch

- Palms face body as you pull the bar down towards your chest 
- Lower quickly and release slowly as you squeeze into the lats 
- Keep spine long as you shift back slightly to lower bar towards chest

Neutral grip lateral pull down

- Pull down quickly keeping elbows into side body 
- Release slowly as you keep your spine long

Narrow pull down

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)

- Rest forehead on headrest and keep spine in neutral 
- Bring ankles and knees together 
- Using the machine, place hands on top handle bar and move arms in a gliding motion down towards hips

Bent over rear fly

- 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

- Straddle bench and told weight behind head 
- Elbows are bent and pulled in by the ears 
- Keeping the elbows stabilized, lengthen arms and reach weight towards the ceiling
- Keep elbows pulled into side body throughout

Seated overhead tricep extension

- 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

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

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

Cardio

W5/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.

W5/D1 Gym - Upper body

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