Name: Playbook - Sami Bossert - W6/D2 PUSH DAY
Uploaded: 2024-02-09T02:02:46.831Z
Duration: 60 min
Description: W6/D2 PUSH DAY

Susana

Love love love the shoulder Tricep burn 🔥 l

Sherry

Megan

Looked like this one was going to be easier than it was. I pushed myself and increased my weight. Feeling stronger but still want to get less modified push ups.

Michelle VanHoose

Rebecca

Really tried to push my failures on this and got a great pump 💪

Alainah

Sarah Lucero

Kate

Amazing workout my shoulders are screamin

Ciera

Have come to love upper body days! Great workout 🥰

Alexandra

Oh boy my arms are like jelly! Such a good workout 🥵

Angela

JUMP ROPE (OR CHOICE OF CARDIO)

SUPERSET: 
BARBELL SHOULDER PRESS
CHEST PUSH UP 

TRICEP PUMP CIRCUIT: 
WEIGHTED TRICEP DIPS 
BENT OVER SINGLE ARM TRICEP EXTENTION 
SKULL CRUSHERS

DUMBBELL SHOULDER TRISET: 
ALTERNATING FRONT RAISE 
DUMBBELL BENT OVER REVERSE FLIES
INCLINE TWISTED CURL INTO REVERSE PRESS 

S/C/T STRETCH CIRCUIT

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

Set yourself up with a barbell and a little space to efficiently perform push ups. This will be a strong circuit right out of the gate.

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

For reference, I’m pressing 45lbs

Barbell shoulder press

- Get in a plank position, hands under shoulders and elbows pointed outward 
- Lower body to floor, keeping entire body in line (no arching or dipping) 

Modification is dropping down to knees (shown later in the video)

Chest Push Up

Superset

We're going to hit your triceps in various ways in this circuit!! Different positions, different gravitational pulls.

- 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
- Add weight to lap - for reference, I have a 25lb plate on my lap

Weighted Tricep Dips

- Place same hand and knee on bench for support 
- Keeping spine in neutral, pull working arm up so that your elbow is at your hip (or just above it) and your creating a 90 degree angle 
- Keeping elbow at the hip (or just above it), lengthen the arm to activate the tricep 
- Keep core engaged to help keep spine in a neutral position

** don’t forget the other arm! **

Bent over single arm tricep extension

• Lying flat on a bench or the floor, hold dumbbells in both hands 
• straighten your arms directly above your head and slightly at angle (toward your forehead). You should feel some resistance against your triceps just holding the dumbbells up 
• Slowly lower the dumbbells to the sides of your head by bending your elbows and slowly return to starting position

Skull Crushers

Tricep Pump Circuit

- Stand with a dumbbell in each hand, bent knees and core engaged 
- With dumbbells at your side, raise one arm to your front (with a slight bend to your elbow) and raise up to shoulder width, pinky slightly elevated and palm is facing down
- Slowly lower down to your side and repeat on other hand

Alternating Front Raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Lat back on bench with a dumbbell in each hand 
- Perform a twisted bicep curl (finishing with palms facing upward when your elbow is 90 degrees)
- Press outward with the dumbbell (aim
For 2-10lbs MAX per dumbbell for this move)
- Keep neck long and relaxed, core engaged

Incline Twisted Curl into Reverse Press

Dumbbell Shoulder Triset

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

Shoulder + chest stretch

• Cross one arm over chest and hold close to body with the other arm - you should feel a stretch in the back of your upper arm (triceps) and rear deltoid (shoulder) 
• Repeat on other side 

• With a bend to your elbow, pull your arm behind your head and hold with opposite arm - you should feel a stretch in your tricep and rear deltoid
• Repeat on the other side 

** don’t forget both arms! 20sex per stretch per arm

Crossbody Arm Stretch

- 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

S/C/T Stretch Circuit

W6/D2 PUSH 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

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

Priscilla Velazquez

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 !🔥👍🏽

W2/D1 GLUTES & CORE

Paula

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

Hadis

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

W4/D4 PULL DAY

Morgan

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

VICTORIA

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 😮‍💨

Stacie

W5/D3 LOWER BODY

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!!! 🔥

W6/D1 GLUTES & CORE

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! 💪🏼

W6/D2 PUSH DAY

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