Name: Playbook - Sarah Herse - W3/D2 Upper Body
Uploaded: 2024-03-20T21:08:55.099Z
Duration: 60 min
Description: W3/D2 Upper 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 🥵

Whitney

Kaylea

Paulette

Great shoulder workout! Had to add on some biceps in there though haha

Annie Buonomo

Marybelle

December

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 Floor Press 
2 x 12 reps
1 x 10 reps
1 x 8 reps
*Rest 1 minute between sets (increase weight on last two sets if possible)

B. 4 sets 
B1. Lat Pulldown x 12 reps
*Sub with banded lat pulldown or banded pull-ups if needed
B2. Dumbbell reverse fly x 12 reps
Rest 45 seconds between sets

C. 4 sets
C1. Dumbbell seated single arm strict press x 10 reps/arm (not alternating)
Rest 30 seconds between sets
 
D. 3 sets
D1. Incline knee push-ups  x 12 reps
*Rest 30 seconds
D2. Seated arnold press  x 12 reps
*Rest 30 seconds
D3. Dumbbell Lateral Raises x 15 reps @ 2011 tempo ((2 count pause at the top)
*Rest 30 seconds
D4. Dumbbell overhead sit-up x 15 reps
*Rest 1 minute between sets
 
E.Shoulder burnout (optional): 1 set (using light dumbbells)
E1. Press both DB’s overhead for 30 seconds  (dumbbell strict press)
E2. Then hold at the top for 30 seconds
E3. Press again for 30 seconds
E4. Hold at bottom for 30 seconds (do not rest on shoulders)

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 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)

2 x 12 reps
1 x 10 reps
1 x 8 reps
*Rest 1 minute between sets (increase weight on last two sets if possible)

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell floor press

B. 4 sets 
B1. Lat Pulldown x 12 reps
*Sub with banded lat pulldown or banded pull-ups if needed
B2. Dumbbell reverse fly x 12 reps
Rest 45 seconds between sets

Sub with a band if you do not have this 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

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 1

10/arm

- 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. 3 sets
D1. Incline knee push-ups  x 12 reps
*Rest 30 seconds
D2. Seated arnold press  x 12 reps
*Rest 30 seconds
D3. Dumbbell Lateral Raises x 15 reps @ 2011 tempo (2 count pause at the top)
*Rest 30 seconds
D4. Dumbbell overhead sit-up x 15 reps
*Rest 1 minute between sets

- Kneeling about a foot away in front of a box/bench 
- With your hands on the bench about shoulder width apart lean forward to get onto your lower quad/above your knee area
- Lower into a push-up position or until your chest touches the bench/box and then push back up through your hands.
- Be sure to keep your feet/toes off the ground and core engaged throughout the movement.

Incline knee push-ups

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Seated Arnold press

Dumbbell Lateral Raises x 15 reps @ 2011 tempo (2 count pause at the top of each rep)

- 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

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

Circuit 2

E.Shoulder burnout (optional): 1 set (using light dumbbells)
E1. Press both DB’s overhead for 30 seconds  (dumbbell strict press)
E2. Then hold at the top for 30 seconds
E3. Press again for 30 seconds
E4. Hold at bottom for 30 seconds (do not rest on shoulders)

E1. Press both DB’s overhead for 30 seconds  (dumbbell strict press)
E2. Then hold at the top for 30 seconds
E3. Press again for 30 seconds
E4. Hold at bottom for 30 seconds (do not rest on shoulders)

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

Shoulder burnout

W3/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!

Kelly

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

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper 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!

Megan

W1/D3 Lower Body

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

Marsi

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

W3/D2 Upper Body

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