Name: Playbook - Sarah Herse - W3/D6 - Optional: Bench + Arms + Metcon
Uploaded: 2024-03-20T21:08:55.224Z
Duration: 60 min
Description: W3/D6 - Optional: Bench + Arms + Metcon

Diana

Cori

Whitney

Kelly

That metcon! Shoulders and back on fire 🔥

Ashley Chapman

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 minute

B. Barbell (or DB) Bench press x 3 sets
B1. Work up to a heavy set of 6 (~80% of 1 rep max)
B2. 2 x 8 at ~72% of 1 rep max
*Rest 90-120 sec b/w sets
 
C. 2 Sets
Pause barbell or dumbbell bench x 5 reps @ ~75% of 1RM
*Rest 90 sec b/w sets
 
D. 4 Sets: – cable arm circuit
D1. Cable straight bar overhead press x 12 reps
D2. Cable underhand front raise x 10 reps
D3. Tricep pushdowns x 15 reps
D4. Cable bicep curls x 15 reps
*Rest 60 sec b/w sets
**use straight bar attachment for all exercises, sub with db’s on first 2 exercises & bands on the rest if needed
 
E. Metcon:
Every min, on the min, for 20 min (5 sets) of:
Min 1 – 10 Dumbbell Front-Racked Alternating Reverse Lunges + 10 push-ups
Min 2 – 10 dumbbell deadlift + 10 plank to alternating toe tap
Min 3 – Max devil’s presses
Min 4 – Rest
*If you finish the reps before the minute is up, rest until the top of the next minute
Women try for 15-35# DB’s, men try for 20-50# DB’s

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 3 sets
B1. Work up to a heavy set of 6 (~80% of 1 rep max)
B2. 2 x 8 at ~72% of 1 rep max
*Rest 90-120 sec b/w sets
*Take a few sets to work up to your heavy set of 6*

- 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. 2 Sets
Pause barbell or dumbbell bench x 5 reps @ ~75% of 1RM
*Rest 90 sec b/w sets

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

Pause Barbell Bench Press

D. 4 Sets: – cable arm circuit
D1. Cable straight bar overhead press x 12 reps
D2. Cable underhand front raise x 10 reps
D3. Tricep pushdowns x 15 reps
D4. Cable bicep curls x 15 reps
*Rest 60 sec b/w sets
**use straight bar attachment for all exercises, sub with db’s on first 2 exercises & bands on the rest if needed

- Stand facing cable bar. Height should be about chest high. 
- Standing hip width stance, grasp cable bar with wide overhand grip and position upper chest height. 
- Press cable bar upward until arms are extended overhead. Return to upper chest and repeat.

Cable Straight Bar Overhead Press

-  Adjust the cable bar so it is on the low setting 
- Grab the bar with and underhand grip and step forward so there is a little tension in the cable
- With feet and grip shoulder width apart and knees slightly bent with a tall chest, raise the bar until it is eye level
- Lower it back down to your thigh area and repeat for recommended amount of reps

Cable Underhand Front Raise

- Stand tall, abs engaged and upper arms locked at your sides.
- Press the bar down until your elbows are straight.
- Bend the elbows and not the shoulders to return to the starting position.

Cable straight bar tricep pushdown

- Stand a couple feet in front of the straight bar cable machine
- Feet shoulder-width apart
- Grab the cable bar with a underhand grip (palms facing up) and standing tall with back and core engaged and slight knee bend
- Using your biceps, curl the bar up towards your chest to where your biceps are fully contracted
- Lower the bar back down to your hips to complete one rep

Cable straight bar bicep curl

Cable Arm Circuit

E. Metcon
Every min, on the min, for 20 min(5 sets) of:
Min 1 – 10 Dumbbell Front-Racked Alternating Reverse Lunges + 10 push-ups
Min 2 – 10 dumbbell deadlift + 10 plank to alternating toe tap
Min 3 – Max devil’s presses
Min 4 – Rest
*If you finish the reps before the minute is up, rest until the top of the next minute
Women try for 15-35# DB’s, men try for 20-50# DB’s

(Min 1, 5, 9, 13, 17)
*Perform 10 push-ups immediately after within the same minute*

- Stand holding two dumbbells in each hand and bring them up to your shoulders with your elbows pointing forward and up
- Step back into a lunge keeping chest up and lower until your knee taps the ground
- Drive through your feet to return to starting position and repeat on the opposite leg (complete reps in alternating motion)

Front Rack Alternating Reverse Lunges

(Min 1, 5, 9, 13, 17)
*Perform immediately after the lunges within the same minute*

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

Push-ups

(Min 2, 6, 10, 14, 18)
*Perform toe taps immediately after the deadlifts within the same minute*

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell Deadlift

(Min 2, 6, 10, 14, 18)
*Perform immediately after deadlifts within the same minute*

 - Start in plank position on your hands
- Push through your hands into a pike position and reach back with one hand and tap the opposite toe 
- Return to plank position and repeat with other hand
- That completes one rep

Plank to alternating toe tap

*Max reps within 60 seconds* 
*Push it, you have 1 minute rest after*

- Let the dumbbells hang next to the body
- Hip hinge
- Lower the weights to the ground (preferably inline with shoulders)
- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbells all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbells overhead
- Stand up straight and achieve a proper overhead lockout
- Lower dumbbells to hanging next to the body
- Repeat

W3/D6 - Optional: Bench + Arms + Metcon

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