Name: Playbook - Sarah Herse - W1/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.733Z
Duration: 60 min
Description: W1/D2 Upper Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

Megan

Great workout for getting back into the gym!

Marsi

Great workout! I was able to do all of it at home in my little home gym! Worked up quite a sweat and I feel the burn!

Alyssa

Susan

Nice workout. Shoulders feeling the burn.

Ashleigh

This workout though!  
A perfect burn knowing the results are so worth.

Terry

Chris

This workout was sooo fun!! I even brought a friend!

Paula

Aimee

Was great, my first workout back after 4mos into this awful pregnancy. Just what I needed to start with.

Sarah

December

I liked it, hard but simple at the same time

Kelly

I don’t have a gym so some of these are hard to modify to home

Rosalind

That was difficult I didn’t know I could sweat so much don g just upper body!

Jessica

Loved this workout, but I wish there was so more cues on how to activate lats better. My right lat activates quicker and more than my left lat, but I’m not sure what I need to do to correct that.

Whitney

I love your workouts. Do you do 1:1 training at all?

Erika

Shirley

Balanced, well structured, great instructions and video!

Nadine

Warmup:
3 sets
Plank jacks x 20 reps
Superman lifts x 10 reps
Inchworm push-ups x 5 reps
Band pull apart x 20 reps

A. 4 sets
A1. Dumbbell Bench Press x 10 reps
*Rest 1 minute between sets
*Find weights that get your 2-3 reps shy of failure

B. 3 sets 
B1. Lat Pulldown x 12 reps
*Sub with banded lat pulldown or banded pull-ups if needed
B2. Dumbbell lateral raises x 12 reps
Rest 45 seconds between sets

C. 3 sets
C1. Dumbbell seated single arm strict press x 10 reps/arm (not alternating)
Rest 30 seconds between sets
 
D. 2 sets
D1. Dumbbell overhead tricep extensions x 10 reps
D2. Single-Arm Dumbbell Rows x 10 reps each arm 
D3. Reverse crunches on bench x 10 reps
D4. Bench flutter kicks x 40 reps (20/side)
Rest 30 seconds between sets

E .Shoulder burnout (optional): 1 set
10-9-8-7-6-5-4-3-2-1 reps of
E1. Banded front raise
E2. Banded upright row
*Perform 10 of each, 9 of each, etc. without rest if possible
** You can use dumbbells if you don’t have bands

Warmup:
3 sets
Plank jacks x 20 reps
Superman lifts x 10 reps
Inchworm push-ups x 5 reps
Band pull apart x 20 reps

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

Warmup

*Find weights that get your 2-3 reps shy of failure
- Lie face up on a flat bench with your feet planted flat on the floor, holding a dumbbell in each hand just outside your shoulders. Your elbows should be bent a bit beyond 90 degrees, pointed out and just under the level of your torso. - Your palms should be in the palms-down position, meaning they’re facing toward your lower body.
- Powerfully press the dumbbells toward the ceiling by flexing your pecs and extending your elbows, stopping when the inner plates of the weights are an inch or so away from each other. 
- Then slowly return the ’bells to the start and repeat.

Dumbbell bench press

B. 3 sets 
B1. Lat Pulldown x 12 reps
*Sub with banded lat pulldown or banded pull-ups if needed
B2. Dumbbell lateral raises x 12 reps
Rest 45 seconds between sets

*You can sub with banded lat pulldowns if you don't have the machine 

- Grab the bar with your palms facing forward 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  - Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Lat pull down

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

Circuit 1

- Sitting on box or bench with feet firmly on ground grasp a dumbbell with your hand and sit down on the bench with the end of the dumbbell on your thigh.
- Use your thigh to help you raise the dumbbells to shoulder height, and twist your wrist so that your palm is facing towards your face.
- Raise the dumbbell in your hand above your head until your arm is almost fully extended. Keep arm close to your head with palm facing your face the whole time.
- In a controlled manner, bring the dumbbell back down to starting position to complete the rep.

Seated dumbbell single arm strict press

D. 2 sets
D1. Dumbbell overhead tricep extensions x 10 reps
D2. Single-Arm Dumbbell Rows x 10 reps each arm 
D3. Reverse crunches on bench x 10 reps
D4. Bench flutter kicks x 40 reps (20/side)
Rest 30 seconds between sets

- With a dumbbell held by both hands stand with your feet shoulder width apart. 
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move. 
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.
- Return to starting position in a controlled manner.

Dumbbell single arm bent over rows

- Lie on bench with your back and butt on the seat and legs freely to move. 
- Holding onto the sides of the bench above your head bend both knees and lift your feet, legs, and butt off the ground/bench towards the ceiling. 
- Return to a horizontal position with your feet and legs still elevated off the ground to complete the rep.

Reverse crunches on bench

20 per side

- Lie on a weight bench face up with your butt on the edge so your legs are free to move up and down. 
- Hold the front/sides of the bench for balance. 
- Lean back and raise legs until in a "v" shape position. 
- Keeping core engaged start slowly moving your legs over one another in an alternating motion.

Flutter kicks on bench

Circuit 2

E .Shoulder burnout (optional): 1 set
10-9-8-7-6-5-4-3-2-1 reps of
E1. Banded front raise
E2. Banded upright row
*Perform 10 of each, 9 of each, etc. without rest if possible
** You can use dumbbells if you don’t have bands

- Stand up straight with a tight core and flat back and step on band with feet shoulder width apart. 
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times. 
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Banded front raise

- To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Banded upright row

Circuit 3

W1/D2 Upper Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Yes! What a brilliant start to this year. Thanks Sarah!

W1/D1 Lower Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

W1/D3 Lower Body

Ammie

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W2/D1 Lower Body

Great! I did benchpress w a bar. Getting stronger everyday! 💪🏽🥰

Paulette

W2/D2 Upper Body

Substation for leg press was squats w my rack.   Loved it per usual!

Yesenia

W2/D3 Lower Body

W2/D4 Upper Body

Are you trying to kill me?  This was a hard one. 😓

W3/D1 Lower Body

I love that I can add what weight I am using 😀

Marlene

Holy moly that shoulder burn out was killer and I went light 🥵

Kaylea

W3/D2 Upper Body

W3/D3 Lower Body

Couldn’t do the overhead press w bands. 😩😢

W3/D4 Upper Body

Burnout was down right offensive, loved it!! Great workout!!

Diana

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Do typically add cardio to these workouts?

W4/D4 Upper Body

W5/D1 Lower Body

Marybelle

W5/D2 Upper Body

W5/D3 Lower Body

Missed you 
Came back to the app today!!!

W5/D4 Upper Body

🥵 I feel like the intensity just kicked up 110%

W6/D1 Lower Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

W1/D2 Upper Body

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