Name: Playbook - Sami Bossert - W6/D2 Tuesday: Back & Arms
Uploaded: 2023-03-01T18:04:10.868Z
Duration: 45 min
Description: W6/D2 Tuesday: Back & Arms

Susana

Robin Musilli

Im starting to feel stronger. More comfortable lifting a little bit heavier. Nothing crazy but I would be too uncomfortable lifting more then 8# weights now I’m confident enough to lift more. Do less reps but lift more. 💪🏽 thanks Sami!

Pibeny

Awesome bicep lift after killing my glutes yesterday

Stacie

Did on Wednesday but forgot to complete in app.   This one was hard, but fun!!

Christy

I really love the circuits on this challenge. They provide such a great, targeted burn out. My biceps were on fire at the end of this!

Alainah

These arm workouts actually make me excited to do arms!

Hailey

Love the pump from this! Great variety but still got to muscle failure!

Elizabeth

Yo I have found my biceps 🤣🤣🔥🔥💪

Skye Beasley

Honestly felt the bicep strength on this one!

Jacque

Alanah

A bicep heavy workout. Did this with my bf and he refused to do the last exercise! Our arms are jelly!

Carmen

Last Upper body day of the 6 week challenge 🙏🏼😳

Sarah Styers

That was one of the toughest ones yet!! But I absolutely loved it!! 🔥💛

Sara Thompson

Amber

Omg! My arms are very wobbly this workout was tough in the best way possible! Week 6day2. 🔥💪

Samantha

I replaced the curls with shoulder presses it just seemed like a lot in one workout

Hailea

So far this week has been all my favorite workouts! Perfect upper body session! 💪🏼

Cassey

Diana

My arms are jello!!! Such a good bicep burn!

Christina

Upper body day of my dreamsss! Bring on all the backless fall sweaters!

Lisa

Selda

Arms killer 💪🏼💣💥🤯
Amazing workout 👌🏼

Sarah

Brittany Lilly

Upper body is feeling so much stronger I loved it!

Sarah Lucero

Great upper body personally I need to either yo the reps or weight ! Progress baby

Megan

Michelle

Heather

T : BACK & ARMS					

WARM UP CARDIO:
- JUMPROPE (OR CHOICE OF CARDIO) 5 MIN	
					
WARM UP	:
- KETTLEBELL SWINGS 3 x 15	
					
SUPERSET:
- SINGLE ARM BENT OVER CABLE ROW 3 x 12, 12, 12
- LYING BICEP CURL 3 x 18, 18, 18 (CAN BE DONE LYING ON A BENCH OR ON THE FLOOR)
					
SUPERSET:
- CABLE REVERSE STANCE OH TRICEP EXTENSIONS 3 x 12	
- INCLINE HAMMER CURL FRONT PRESS 3 x 12	
					
SUPERSET:
- YATES ROW (SMITH MACHINE) 3 x 10	(ALTERNATIVE IS USING A FREE STANDING BARBELL)
- NARROW X WIDE HAMMER CURL 3 x 20 (CAN BE DONE STANDING)
					
- CABLE BICEP CURL DROP SET CIRCUIT 3x

• 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- With one knee on the bench and the other stable on the floor (with a slightly bent knee), position yourself far enough away from the cable to have a nice stretch in your back at the starting point of the move
- Make sure to feel the stretch in your back at the starting point
- Bend your elbow and pull the cable handle into your body, just below your shoulder

** don’t forget other side **

Single Arm Bent Over Cable Row

- Lying on a bench (or on the floor) gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

(CAN BE DONE LYING ON A BENCH OR ON THE FLOOR)

Cable Lying Bicep Curls

Superset

Cable Reverse Stance OH Tricep Extension

• Lay on an incline bench 
• Relax arms down to sides, palms facing inward and thumbs facing forward
• Bend elbows and bring dumbbells up to shoulders then immediately press up to the ceiling
• Slowly reverse movements and go back to starting position

Incline Hammer Curl Front Press

• supine grip (palms facing up) on the bar
• bend knees slightly, core engaged, shoulders down and relaxed 
• bend over about 45 degrees
• pull bar up, bending at the elbow - feeling your upper back and biceps 

** modifications - can be done using any form of bar **

Yates Row (Smith Machine)

- 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

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

W6/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🎉

W6/D2 Tuesday: Back & Arms

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