Name: Playbook - Sarah Herse - W2/D6 - Optional: Bench + Arms + Metcon
Uploaded: 2024-03-20T21:08:55.132Z
Duration: 60 min
Description: W2/D6 - Optional: Bench + Arms + Metcon

Cori

Diana

Whitney

Kelly

Loved! Did the metcon in ~12 min using 30# dumbbells

Sarah Herse

That metcon was straight 🔥 spicyyyy! Loved it

Ashley Chapman

Brandy

Note: This day is optional for a couple reasons. My intention with this program was to design a bodybuilding-style program that would align with the “bikini division” physique. For this division, you do not want overdeveloped chest or arm muscles. However, I personally love to bench and I know many of you also love bench & arm training so I wanted to include it as an option, 

The metcon is also optional since it is not a hypertrophy-focused workout but it will help you become more athletic, get stronger/faster, and burn fat in the process!

A. Warm-up x 2 sets
A1. External rotations with band x 10 reps
A2. Band pull aparts x 10 reps
A3. Incline scap push-ups x 5 reps
A4. Incline down dog to plank x 5 reps
A5. Incline push-ups x 5 reps
A6. Incline plyo push-up x 3 reps
*Rest 1 min

B. Barbell (or DB) Bench press x 4 sets
B1. Work up to a heavy set of 2 (~85-90% of 1 rep max)
B2. 3 x 6 at 75-80% of 1 rep max

C. 4 Sets
C1. Tricep rope pushdowns x 10 reps
C2. Cable rope bicep curls x 12 reps
*Rest 20 sec b/w sets
**note you will need to move the cable up/down for these

D. 4 Sets
D1. Seated incline bicep curls x 8 reps
D2. Dumbbell overhead tricep extension x 10-12 reps
*Rest 20 sec b/w sets

E. Metcon
15-12-10-8-5 Reps of:
Barbell or DB thrusters
Burpees
V-ups (or sit-ups)
*Women try for 35-65# barbell on thrusters (or sub with 15-30# DBs)
*Men try for 45-95# barbell on thrusters (or sub with 25-45# DBs)

A. Warm-up x 2 sets 
A1. External rotations with band x 10 reps
A2. Band pull aparts x 10 reps
A3. Incline scap push-ups x 5 reps
A4. Incline down dog to plank x 5 reps
A5. Incline push-ups x 5 reps
A6. Incline plyo push-up x 3 reps
*Rest 1 minute

- Hold band with both hands and palms facing upwards
- Keep arms at 90 degrees and externally rotate your arms outward 
- You should have tension in the band when arms are rotated outwards
- Repeat for recommended amount of reps

External rotations with band

- 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

- Start in a plank position on elevated surface 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Incline Scap push up

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

- Start with your upper body on an elevated surface (bench or box)
- Lower down until chest touches surface, as you come out of the push up explode up taking your hands off the surface
- Land softly and repeat for recommended amount of reps

Incline explosive push ups

Warm-Up (Bench Press)

B. Barbell (or DB) Bench press x 4 sets
B1. Work up to a heavy set of 2 (~85-90% of 1 rep max)
B2. 3 x 6 at 75-80% of 1 rep max
*Spend about 10 minutes working up prior to hitting your 2 reps* 

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

C. 4 Sets:
C1. Tricep rope pushdowns x 10 reps
C2. Cable rope bicep curls x 12 reps
*Rest 20 sec b/w sets
**note you will need to move the cable up/down for these

- Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
-﻿ Adjust the bar or rope grips to about chest level.
- Start by bracing your abdominals.
- Tuck your elbows in at your sides and position your feet slightly apart﻿
- Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.﻿
- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

Cable rope tricep pushdown

- Start by standing tall, holding a cable bar with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar back to your hips after reaching close to shoulder height.

Cable rope bicep curl

Circuit 1

D. 4 Sets
D1. Seated incline bicep curls x 8 reps
D2. Dumbbell overhead tricep extension x 10-12 reps
*Rest 20 sec b/w sets

- Sit down against the workout bench, keeping your back straight and your abdominal muscles tight. 
- When you've gotten the starting position down, lift each dumbbell, palms up, toward your shoulders. 
- Slowly lower the dumbbells back down to your starting position.

Seated incline dumbbell bicep curl

*Aim for 10-12 reps*

- 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)

Circuit 2

E. Metcon
15-12-10-8-5 Reps of:
Barbell or DB thrusters
Burpees
V-ups (or sit-ups)
*Women try for 35-65# barbell on thrusters (or sub with 15-30# DBs)
*Men try for 45-95# barbell on thrusters (or sub with 25-45# DBs)

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

W2/D6 - Optional: Bench + Arms + Metcon

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