Name: Playbook - Sarah Herse - W1/D4 - Upper Body & Abs
Uploaded: 2024-03-20T21:08:54.195Z
Duration: 60 min
Description: W1/D4 - Upper Body & Abs

Katie

Lily

Misty Kale

My upper body is shaking. Killer workout.

Tristin

Anthony

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps
 
B. 4 Sets
B1. Dumbbell incline press
1 x 20 reps
1 x 18
1 x 15
1 x 12
*Rest 45 seconds between sets
*Increase in weight each set
**If you don’t have an incline bench, you can stack plates under one side of your bench, or sub with regular bench press
 
C. 3 Sets:
C1. Standing banded pullovers x 12 reps
C2. Seated banded lat pull down (wide grip) x 15 reps
C3.Ceiling Crunches x 20 reps
*Rest 30 seconds between sets
 
D. 3 Sets:
D1. Dumbbell lateral raise x 20 reps (10 heavy + 10 dropset at a lighter weight)
*Rest 40 seconds between sets
 
E. 4 Sets:
E1. Single arm dumbbell row x 12/arm
E2. reverse crunch on bench x 15 reps
*Rest 30 seconds between sets
 
F. 3 Sets – arm burner
F1. Dumbbell curl to press x 10 reps
F2. Dumbbell push press x 5 reps
F3. Dumbbell overhead tricep extension (with 1 db) x 10 reps
F4. Single dumbbell front raise (can grab by db heads or by center handle) x 10 reps
*Rest 1 min between sets
*use same db’s throughout, I used a set of 20’s

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. 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 tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup (upper body 1)

**If you don’t have an incline bench, you can stack plates under one side of your bench, or sub with regular bench press
B.  4 Sets:
B1. Dumbbell incline press
1 x 20 reps
1 x 18
1 x 15
1 x 12
*Rest 45 seconds between sets
*Increase in weight each set
- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Repeat for recommended amount of reps

Dumbbell Incline Press

C. 3 Sets:
C1. Standing banded pullovers x 12 reps
C2. Seated banded lat pull down (wide grip) x 15 reps
C3.Ceiling Crunches x 20 reps
*Rest 30 seconds between sets

- Attach a band to a secure spot about eye level and grab each side and pull them about shoulder width apart
- Keeping your arms straight, pull the band down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the band reaches your thighs, pause and then return to the start position and repeat for recommended amount of reps.

Banded pullover

- With a band attached high on a secure surface
- Sitting on a bench/box 
- With a wide grip grab the band and Brace your core, bring your shoulder blades down and back, and pull the band down until it reaches roughly chest level.
- Slowly reverse the movement, releasing tension from the band
- Repeat for recommended amount of reps

Seated Banded Lat Pull Down (Wide grip)

- Start by laying on your back with feet firmly planted on ground, legs should be bent at 90 degree angle.
- Arms straight up extended towards ceiling
- Keeping arms straight, crunch up and forward as far as you can
- Lower back down to starting position to complete rep.

Ceiling crunches

Circuit 1

D. 3 Sets:
D1. Dumbbell lateral raise x 20 reps (10 heavy + 10 dropset at a lighter weight)
*Rest 40 seconds between sets

- 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

E. 4 Sets:
E1. Single arm dumbbell row x 12/arm
E2. Reverse Crunch on Bench x 15 reps
*Rest 30 seconds between sets

- 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.

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 crunch on bench

Circuit 2

F. 3 Sets – arm burner
F1. Dumbbell curl to press x 10 reps
F2. Dumbbell push press x 5 reps
F3. Dumbbell overhead tricep extension (with 1 db) x 10 reps
F4. Single dumbbell front raise (can grab by db heads or by center handle) x 10 reps
*Rest 1 min between sets
*use same db’s throughout, I used a set of 20’s

- Stand with both about hip-width apart and a dumbbell in each hand down by your side. 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Palms should be facing you on the curl.
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. 
- Press straight up, pause at the top, lower back down to complete the rep.

Dumbbell curl to press

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head to where it touches your back 
- Extend your arms engaging your triceps to bring the dumbbell back up to completely over head
- Return to starting position to complete the rep.

Dumbbell overhead tricep extension (back to overhead)

- Stand tall, abs engaged, with both hands holding one dumbbell (the ends of the DB)
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbell down to your hips.

Single dumbbell front raise

Arm Burner

W1/D4 - Upper Body & Abs

The perfect programme! Time taken accurate and challenging but not unachievable :) thanks!

Just starting this program for the second time 🔥🔥🔥

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