Name: Playbook - Sami Bossert - W6/D1 Gym - Upper body
Uploaded: 2024-01-01T23:52:05.061Z
Duration: 70 min
Description: W6/D1 Gym - Upper body

SUPERSET:
-INCLINE TRICEP PUSH UP 3 x 8 
-TRICEP DIPS 3 x 10 

SUPERSET:
-BENT OVER FLOW (FLY + ROW) - MODIFICATION 3 x 10 
-SINGLE DB FRONT RAISE INTO ARNOLD PRESS 3 x 12

SUPERSET:
-SINGLE DB CURL INTO FRONT PRESS 3 x 12
-SEATED SINGLE ARM TRICEP EXTENSION 3 x 12

-TRICEP STRETCH 2 x 20 sec. 
-SHOULDER + CHEST STRETCH 2 x 20 sec. 
-20 MINUTE CARDIO

- Come into plank with hands on bench 
- Pull the navel to spine as you lower into a pushup position 
- Keep elbows in by the side body and shoulder pressed down

Incline tricep push up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

Superset

- Use back of bench to stabilize head position and keep spine in neutral 
- Knees are slightly bent, heels press into floor 
- For fly, palms face behind you as you lift elbows up towards the ceiling 
- Actively squeeze in between the shoulder blades as you lift

Bent over flow (fly + row) - modification

- 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

- Sit on bench with knees wide 
- Hinge forward and extend arms down so weight is reaching towards the ground 
- Curl weight in to activate biceps then reach the weight straight out in front of you 
- Palms face up as you reach forward

Single DB curl into front press

- Reach arm with weight overhead 
- Bend at elbow and bring weight down so it frames your face (palm faces away from you) 
- Stabilize at the elbow as you bring weight back up  
- Feel free to support working arm with opposite arm

Seated single arm tricep extension

- Reach your arm up and behind your head
- Gently pull the arm down with the opposite arm, stretching your tricep
- Repeat on the opposite side

Tricep stretch

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

Shoulder + chest stretch

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

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

Cardio

W6/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.

W6/D1 Gym - Upper body

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