Name: Playbook - Sami Bossert - W7/D4 PULL DAY
Uploaded: 2024-02-16T03:33:12.504Z
Duration: 60 min
Description: W7/D4 PULL DAY

Ashley Strayhorn

I can’t believe I never used to like upper body days!  This workout was great!

Britney Lumley

Good pull day and used my heaviest bands. Feeling good!

Michelle VanHoose

Allison

Feeling so strong. Increasing my weights. Another amazing pull day

Shannon

Jessica

JUMP ROPE (OR CHOICE OF CARDIO)

BACK ATTACK DUO WITH DUMBBELLS: 
BENT OVER SINGLE DB ROW 
LYING OVERHEAD ARM EXTENSION 

BACK AND BI BENCH CIRCUIT: 
INCLINE TWISTED CURL INTO REVERSE PRESS
BENT OVER WIDE ROW
DUMBBELL PREACHER CURL 

BANDED BACK TRISET: 
BANDED WIDE FACE PULL 
BANDED WIDE DIAGONAL PULLDOWN 
BANDED FORWARD LEANING WIDE LAT PULLDOWN 

SCARECROW CURL 

BACK AND BICEP 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

- Kneeling with one knee on bench, find a neutral spine 
- Extend opposite arm down towards the ground 
- Row the weight towards your hip as you squeeze into shoulder blade 
- Keep elbow pulled into the midline of your body

Bent over single DB row

• Lying flat on a bench or the floor (or in a position like in the video demo), place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Lying Overhead Arm Extension

Back Attack Duo with Dumbbells

Let's enjoy the incline bench for this entire circuit! A blend of back and biceps. Minimal rest breaks. Increase your weight with each set if possible.

- 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

- 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 Wide Row

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell Preacher Curl

Back & Bi Bench Circuit

3 moves. Complete each move back to back with the only break is getting into the next position. If you need to drop the weight (choose a thinner band), go for it ! This will be a drop set / burnout triset

- Sit on Chair or Stability Ball with the end of the band in each hand 
- Thumbs facing inward 
- Pull ends of band back and in line with your head - elbows are leading the way! 
- Hold the squeeze for 2-3 seconds 



** For reference I’m using the grey band here

Banded Wide Face Pull

- Lead with your elbows as your bend your arms and pull the band toward you - elbows out and shoulders down
- Back should be upright/ slightly back and core engaged

Banded Wide Diagonal Pulldown

Banded Forward Leaning Wide Lat Pulldown

Banded Back Triset

- In a seated position with dumbbells in hands, raise arms out to your sides until they are parallel with each other and perpendicular to your midline (spine) 
- Palms facing up, curl the dumbbells toward your shoulders - keeping your upper arm steady

Scarecrow Curl

- 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

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

Shoulder + chest stretch

- Starting on your knees (butt up in the air) and with a flat back, reach your hands straight out in front of you
- Press into the ground to feel your chest stretch and back elongate

High Butt Child’s Pose

Back & Bicep Stretch

W7/D4 PULL DAY

Everything is great! trying to join the sweat it out challenge ❤️

Megan

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?

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Super hard for a comeback. But worth every second!

Ryan

Priscilla Velazquez

Been a minute since I’ve done a workout from the app after having my little guy 8months ago. I’ve tried to keep up but it’s been hit and miss. Anyways today felt great!

Beth

W1/D1 GLUTES & CORE

Haylie H

Terri

Felt great! Shoulders and chest will feel it tomorrow!

Allyssa

W1/D2 PUSH DAY

Maritza

My legs were shaking half way through. A GREAT at home leg day!

Kristy Arrowood

Savanna

W1/D3 LOWER BODY

That workout felt so great!  I really loved it all around 🙌

Valerie

W1/D4 PULL DAY

Chelsea

It was the perfect Sunday without!  Loved all the stretching!

Greta full body! Way to end the first week! 🔥🍑

W1/D5 BONUS DAY

Cassy

Your home gym is like a gym gym- would be great if you listed alternatives in suggestions. For example I don’t have the big weight plates for the side work outs. Keep them coming- I feel the burn!

JESSICA

W2/D1 GLUTES & CORE

Super challenging!!! Couldn’t do some stuff yet but will get there one day!

Kimberley Compton

W2/D2 PUSH DAY

Just got back into making workingout a priority and FINALLY made it through a workout and felt stronger!! Loving the workouts!

Katie

Good stuff!! Will definitely feel this workout tomorrow!

Darby Kanter

W2/D3 LOWER BODY

W2/D4 PULL DAY

Perfect combination of moves for a bonus day. Just what I needed!

Favorite Challenge by far! Feel stronger and have more energy! Thank you Sami 😘 (sistay)

W2/D5 BONUS DAY

Great workout! Got my new and improved glute bands yesterday which made it even better 🙌🏻

Faith Smith

That warm up though😫 followed my something like “you can start working out now”🤣

Michelle Searcy

W3/D1 GLUTES & CORE

Gabrielle Krueger

W3/D2 PUSH DAY

Everything about this was killer in the best way possible!  Loving each and every workout!

W3/D3 LOWER BODY

Arms feel amazing,  those stretches at the end were the real winner!!

W3/D4 PULL DAY

Really loved the combination of exercises. Felt like a nice little full body 🙌

W3/D5 BONUS DAY

Hardest workout of this challenge yet. I had to take longer rest and stretch before the end of those bulgarians. 🔥🥵

W4/D1 GLUTES & CORE

Feeling strong. I have to improvise with incline bench sets. Doing what I can.

Jessica Hauptmann

W4/D2 PUSH DAY

Angela Sekerak

W4/D3 LOWER BODY

I am feeling it!  My back feels great already from it!

W4/D4 PULL DAY

Great little burner. Definitely able to add this to another day. 🥵

Love the bonus days. They are shorter time wise but such a great full body burn.

I was like oh it's gonna be easy bonus day this week.. but wow! So sweaty.. way to go to finish Week 4.

W4/D5 BONUS DAY

Here we go again my glutes are on fire!🔥

W5/D1 GLUTES & CORE

Feels so great! My arms are sexy now ahahaha.

Even with little to no motivation today, felt stronger in the end!

W5/D2 PUSH DAY

What an incredible leg day!! My legs/glutes are toast!🤪

Rachel Ball

My weakness leg days but this one, I loved it! Feeling stronger..💪

W5/D3 LOWER BODY

Upper body days are quickly becoming my favorite

Favorite pull day yet!!😮‍💨🙌🏼

It was a high intensity pull day for me.. great gains..

W5/D4 PULL DAY

I was dripping sweat for this full body and I was loving this workout!! I do it again🥵🙌🏻💪🏻🔥

Loved this- no equipment! Great full body and sweat

W5/D5 BONUS DAY

That donkey kick superset had my glutes SCREAMING

Took a rest for 3 days and back at it today... Feels so great!

Took me 2x the time it would have at the gym bc of my little at home workout partner but it got done 😮‍💨

W6/D1 GLUTES & CORE

I need to go heavier next week but this was still a great one!

Feels so good.. Arms are shaking but stronger💪

Loved the layout of the set. My shoulders are burning the good burn.

W6/D2 PUSH DAY

Oh my my legs are shaking! But I loved it!

W6/D3 LOWER BODY

Feeling so much stronger with band exercises! Time to go to a harder band

W6/D4 PULL DAY

This was a heart rate elevator! 🥵 Great work out with only dumbbells!

W6/D5 BONUS DAY

W7/D1 GLUTES & CORE

Great, challenging workout. Week 8 is sure bringing out the best of me💪🏻🥰🙌🏻

W7/D2 PUSH DAY

Saving this one for later. WOW absolutely loved it. 🔥hammies lit up 🔥

Sherry

I love unilateral work so much. The Bulgarians were insane and the calf raises killed 🥵

W7/D3 LOWER BODY

Loving my sweat.. What an intense workout.

I feel like that puts a whole new meaning to full body workout.

W7/D5 BONUS DAY

My favorite glute and core day!! I used the heaviest weights I had at home. Feeling great!💥👏🏻🙌🏻

Ilse

I don’t typical love a leg day but I LOVED that workout. Felt strong on the stability ball.

W8/D1 GLUTES & CORE

Great arm pump...they are jello right now!

Amanda

I greatly underestimated that workout. Arms are burning good

W8/D2 PUSH DAY

This workout was absolutely killer! My legs are shaking. Saving this one for future!!!

Wow! What a great last leg day! This might be my favorite workout of the whole challenge.

Debbi Patton

W8/D3 LOWER BODY

Favorite program ever!! Thank you for these incredible workouts, Sami! You rock!!

Not my best but I got it done and I liked this workout 🙌🏻

Done! A few days late because life so beyond proud of myself to stick with this 8 week program!

W8/D4 PULL DAY

This was harder than it looked. Great full body as usual. Bittersweet ending to this 8 weeks!!🎊🙌🏻

What a challenge! amazed i completed it! Love the full body days

What a way to end the challenge.  So bittersweet.  Loved this bonus day so much.  Will definitely be repeating this challenge.  Loved the workouts.

W7/D4 PULL DAY

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