Name: Playbook - Sami Bossert - W7/D2 PUSH DAY
Uploaded: 2024-02-15T21:19:12.762Z
Duration: 60 min
Description: W7/D2 PUSH DAY

Susana

Morgan

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!

Priscilla Velazquez

Triceps are definitely feeling it after that one

Stacie

Megan

Alainah

Loved this one, my fav so far!! That triceps trio was much needed!

Rebecca

Sarah Lucero

Kate

Ciera

Amanda

That one had my arms shaking! Wow! Definitely noticing an increase in my strength though! I’ve been able to up my weights significantly since the beginning of the challenge! Feels so good!

Angela

CHOICE OF CARDIO - 5 MINUTES

SEATED PRESS X ALTERNATING PRESS X ARNOLD PRESS
SEATED OVERHEAD TRICEP EXTENSION
BENT OVER FLY INTO FRONT HOLD
WEIGHTED TRICEP DIPS

INCLINED SHOULDER PRESS
INCLINE BENCH HAMMER HALF CIRCLE PRESS

CABLE TRICEP TRIO: 
REVERSE GRIP STRAIGHT BAR PULLDOWN
SINGLE ARM TRICEP PULLDOWN
SINGLE ARM TRICEP LATERAL PULLDOWN

INCLINE PRESS X HAMMER PRESS

ARM CIRCLES
SINGLE ARM CHEST STRETCH
TRICEP STRETCH

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

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

Cardio Option

- Seated on bench, bend elbows at a 90 degree angle with palms facing forward  
- Press both weights overhead and back down 
- Lift one arm back into overhead press and then the other 
- With 90 degree elbows, bring elbows together in front of your face, keeping your arms parallel to the floor 
- Keep spine long and core engaged throughout

Seated Press x Alternating Press x Arnold Press

- In a seated position hold dumbbell in both hands
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbell up

Seated Overhead Tricep Extension

LIGHT LIGHT WEIGHT 

- Sit on a bench or elevated seated 
- Bend over knees and let arms (and plates or dumbbells) rest down to your sides, palms facing in and elbows slightly bent 
- Focusing on keeping your neck long and shoulders down, lift weights up out to your sides (still a bend to your elbows) 
- Hold at the top and lead your hands out in front of you 

** This move requires LIGHT WEIGHT!! I want you to do no more than 5lbs **

Bent Over Fly into Front Hold

- 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

Superset

• Perform a shoulder press on an incline bench, you’ll lean back and rest your upper back on a bench
• A slightly arch in your back is normal, just keep your core steady, feet wide apart

Inclined Shoulder Press

LIGHT LIGHT WEIGHT 

- On an incline bench, start with straight arms up over head with dumbbells in hands - thumbs facing each other 
- Keep upper back on bench and slightly pinch shoulders back 
- Keeping neck relaxed and elbows slightly bent, lower hands and dumbbells down halfway and then raise back up over head 

** aim for 5-10lbs for this move **

Incline Bench Hammer Half Circle Press

Boulder Shoulder Superset

These moves are oldies for me, but possibly a few new ones for you!! This triset will engage all 3 heads of your triceps due to the various angles, grips and pulls. Try to increase your weight with each set.

- Have a reverse grip on the straight bar (palms facing up) 
- Bend knees slightly and have upper body leaning slightly forward, rolls your shoulders back and keep neck long 
- Pull the straight bar down to your thighs, feeling the back of your triceps
- Hold that squeeze at the bottom for 2 seconds

Reverse Grip Straight Bar Pulldown

- Utilize the cable handle or remove all attachments completely and hold onto the ball of the cable 
- Bend your knees slightly, leaning forward slightly as well and make sure to roll your shoulder back to get into starting position 
- Pull the cable down to your side as you straighten your arm and feel the back of your upper arm (tricep) 
- Hold that squeeze for 2 seconds

Single Arm Tricep Pulldown

- Utilize the cable handle or remove all attachments completely and hold onto the ball of the cable
- Cable is attached high, bend your elbow in front of your chest and your thumb should be facing up, palm facing your body
- Bend your knees slightly, leaning forward slightly as well and make sure to roll your shoulder back to get into starting position 
- Position yourself slightly angled to where the cable will be in front your body
- Pull the cable down to your side as you straighten your arm and feel the back of your upper arm (tricep) 
- Hold that squeeze for 2 seconds

Single Arm Tricep Lateral Pulldown

Cable Tricep Trio

- On an incline bench, perform a shoulder press
- Upon lowering back down to starting position, move your arms toward each other over your chest and then press up with dumbbells touching

Incline Press x Hammer Press

- Keep spine in neutral and circle arms 
- Keep shoulders pressed down as you move arms in circles - about the size of a watermelon

Arm circles

- From a forearm quadruped position, place ball at your side 
- Place hand closest to ball on top of ball with palm facing down 
- Stretch and breathe into your pec

Single arm chest stretch (stability ball)

- 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 (20 sec. each side)

Cool down & Stretch

W7/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

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 !🔥👍🏽

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 🙂

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

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 😮‍💨

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

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! 💪🏼

W7/D2 PUSH DAY

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