Name: Playbook - Sarah Herse - W4/D4 Upper Body
Uploaded: 2024-03-20T21:08:55.197Z
Duration: 60 min
Description: W4/D4 Upper Body

December

Do typically add cardio to these workouts?

Erika

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings
 
A. 4 sets
A1. Dumbbell strict press x 12 reps
A2. Dumbbell Bicep Curl x 12 reps
Rest 30 seconds between sets
*Try to increase weight for the same reps this week
 
B. 4 sets
B1. Incline push-up on smith machine (or bench) x 12 reps
B2. Inverted rows on Smith Machine x 12 reps
Rest 30 seconds between sets
 
C. 3 sets
C1. DB overhead tricep extension x 10 reps
*Rest 30 seconds
C2. DB reverse fly x 12 reps
*Rest 30 seconds
C3. Dumbbell Floor Press x 12 reps
*Rest 1 minute
 
D. Burnout - 2 sets using band (or plate)
D1. Banded front raise x 10 reps (raising band from thighs to eye level with straight arms)
D2. Front raise from eye level to overhead x 10 reps
D3. Banded front raise to overhead (full ROM from thighs to overhead) x 10 reps
 
 
E. Ab circuit (optional): 4 sets
E1. Boat pose “U”-lifts x 10 reps
E2. Shotgun sit-ups x 10 reps
E3. Dumbbell overhead sit-ups x 15 reps
Rest 30 seconds between rounds

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- 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 with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

Warmup

A. 4 sets
A1. Dumbbell strict press x 12 reps
A2. Dumbbell Bicep Curl x 12 reps
Rest 30 seconds between sets
*Try to increase weight for the same reps this week

- 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

- 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

B. 4 sets
B1. Incline push-up on smith machine (or bench) x 12 reps
B2. Inverted rows on Smith Machine x 12 reps
Rest 30 seconds between sets

Place hands outside shoulders. Keep core tight as your lower down. Elbows should stay at a 45 degree angle from body. Touch chest to bar and then press up, keeping core tight

Incline push-ups on bar

- 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

Circuit 2

C. 3 sets
C1. DB overhead tricep extension x 10 reps
*Rest 30 seconds
C2. DB reverse fly x 12 reps
*Rest 30 seconds
C3. Dumbbell Floor Press x 12 reps
*Rest 1 minute

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- 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

- 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

Circuit 3

D. Burnout - 2 sets using band (or plate)
D1. Banded front raise x 10 reps (raising band from thighs to eye level with straight arms)
D2. Front raise from eye level to overhead x 10 reps
D3. Banded front raise to overhead (full ROM from thighs to overhead) x 10 reps
*Rest 2 minutes between sets

D1. Banded front raise x 10 reps (raising band from thighs to eye level with straight arms)
D2. Front raise from eye level to overhead x 10 reps

- Stand up straight with a tight core and flat back and step on band with feet shoulder width apart. 
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times. 
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Banded front raise

- Stand up straight with a tight core and flat back and step on band with feet shoulder width apart. 
- Begin by lifting your hands straight until overhead and arms are reaching the ceiling with an overhand grip. Be sure to keep a slight bend in the elbows at all times. 
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Banded front raise to overhead

Circuit 4

E. Ab circuit (optional): 4 sets
E1. Boat pose “U”-lifts x 10 reps
E2. Shotgun sit-ups x 10 reps
E3. Dumbbell overhead sit-ups x 15 reps
Rest 30 seconds between rounds

- Bring your arms behind you, placing your hands in line with your shoulders, fingers pointing toward the front of the mat.
- Engage your core and begin to lean back, lifting your feet off the floor, balancing on your sitz bones.
- With active legs, bring your thighs to a rough 45-degree angle and shins parallel to the floor.
- Squeeze your legs together and shine your chest upward, keeping your spine straight.
- Leaning back slightly, start by making a "U" shape with your legs back and forth.

Boat pose U-lifts

- Sitting on the floor place your hands behind you (shoulder-width apart) and fingers facing front
- Lean back slightly and bring your legs into a "tuck" position 
- Bending your arms and leaning back straighten your legs out in front (without touching the ground) and then back into the tuck position
- That completes one rep.

Shotgun sit-ups

- 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 5

W4/D4 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/D2 Upper Body

W4/D3 Lower 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/D4 Upper Body

Community

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