Name: Playbook - Sarah Herse - W4/D2 Upper Body
Uploaded: 2024-03-20T21:08:55.160Z
Duration: 60 min
Description: W4/D2 Upper Body

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 Bench Press 
2 x 12 reps
2 x 10 reps
*Rest 1 minute between sets
*Try to increase weight on the last 2 sets

B. 4 sets 
B1. Cable straight bar pullover x 12 reps
(Sub with banded pullover if needed)
B2. Dumbbell bicep curl x 12 reps
Rest 45 seconds between sets

C. 4 sets
C1. Dumbbell seated single arm strict press x 11 reps/arm (not alternating)
Rest 30 seconds between sets
*try to add a rep if possible this week
 
D. 3 sets
D1. Incline knee push-ups  x 12 reps
*Rest 30 seconds
D2. Inverted Row  x 10 reps
(Can use barbell/Smith Machine, TRX or Rings)
*Rest 30 seconds
D3. Dumbbell Lateral Raises x 15 reps @ 2011 tempo ((2 count pause at the top)
*Rest 30 seconds
D4. Dumbbell Russian twists x 20 reps (10/side)
*Rest 1 minute between sets
 

E. 3 Sets of Dumbbell alternating overhead press with iso hold x 20 reps (10/arm)
Rest 90 seconds between sets

•	Then, accumulate 3 minutes of a low plank hold
(break up into as many sets as you need to and drop to knees to scale)

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

A. 4 sets
A1. Dumbbell Bench Press 
2 x 12 reps
2 x 10 reps
*Rest 1 minute between sets
*Try to increase weight on the last 2 sets

- 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. 4 sets 
B1. Cable straight bar pullover x 12 reps
(Sub with banded pullover if needed)
B2. Dumbbell bicep curl x 12 reps
Rest 45 seconds between sets

- Grab the bar with an overhand grip, your hands shoulder-width apart. 
- Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the bar reaches your thighs, pause and then return to the start position.

Cable straight bar pullover

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

Circuit 1

C. 4 sets
C1. Dumbbell seated single arm strict press x 11 reps/arm (not alternating)
Rest 30 seconds between sets
*try to add a rep if possible this week

- 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. Inverted Row  x 10 reps
(Can use barbell/Smith Machine, TRX or Rings)
*Rest 30 seconds
D3. Dumbbell Lateral Raises x 15 reps @ 2011 tempo ((2 count pause at the top)
*Rest 30 seconds
D4. Dumbbell Russian twists x 20 reps (10/side)
*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

- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.

Inverted rows on smith machine

- 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

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

Circuit 2

E. 3 Sets of Dumbbell alternating overhead press with iso hold x 20 reps (10/arm)
Rest 90 seconds between sets

•	Then, accumulate 3 minutes of a low plank hold
(break up into as many sets as you need to and drop to knees to scale)

- Start standing with a dumbbell in each hand
- Bring dumbbells to your shoulders with your elbows pointed out in front of you (front rack position)
- Start with both arms locked out over head 
- While driving feet into floor and no hip/leg movement bring one of the dumbbells down to your shoulder and then press back up with the same arm.
- Repeat the same motion on the other arm to complete one rep.

Dumbbell alternating overhead press with iso hold

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.

Low plank hold

Circuit 3 - Burnout

W4/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

W2/D1 Lower Body

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

Paulette

Rosalind

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 🥵

Whitney

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/D3 Lower Body

Do typically add cardio to these workouts?

Erika

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

W4/D2 Upper Body

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