Name: Playbook - Sarah Herse - W4/D6 – Arms & Abs
Uploaded: 2024-03-20T21:08:54.704Z
Duration: 60 min
Description: W4/D6 – Arms & Abs

Diana

Marlene

Paula

A.      Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets
 
B.       4 sets
B1. Dumbbell bench press x 10 reps
After last set, grab a lighter set of dumbbells and perform another 10 reps,
Then grab an even lighter set of dumbbells and perform another 10 reps (double drop set)
Rest 1 minute between sets (do not rest between drop sets)
 
C.       4 sets
C1. Chin-ups with slow eccentric x 6 reps (lower down slowly, ~4 seconds, use assistance as needed, can sub with ring/TRX rows if needed)
C2. Push-ups x 15 reps (use modification if needed)
Rest 30 seconds between sets
 
D.      3 sets
D1. Decline sit-ups x 20 reps
(Sub with dumbbell sit-ups if needed)
Rest 45 seconds between sets
 
E.       3 sets
E1. Dumbbell bicep curl x 20 seconds + 10 second hold at top
E2. Dumbbell upright row: 20 seconds + 10 seconds hold at top
Try not to rest between sets
 
F.       Ab & triceps Circuit x 3 sets
F1. Dumbbell skull crusher + tuck-in x 60
seconds
F2. Bird dog + tricep kickback x 30 seconds each side
F3. Plank up/downs x 45 seconds
Rest 15 seconds between sets

A. Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
*Rest 30 seconds between sets

- Hold one dumbbell overhead. 
- Stand straight with your feet hip-width apart. 
- Slightly bend your knees and jump in the air. 
- As you jump, spread your feet about slightly wider than shoulder-width apart .

Dumbbell Jumping Jacks

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Dumbbell or Plate halo

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warmup

B. 4 sets
B1. Dumbbell bench press x 10 reps
After last set, grab a lighter set of dumbbells and perform another 10 reps,
Then grab an even lighter set of dumbbells and perform another 10 reps (double drop set)
*Rest 1 minute between sets (do not rest

- Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet slightly in the starting position, or you can have palms facing each other in a more neutral grip.
- Press the weights above your chest by extending your elbows and pushing up until your arms are fully extended, then bring the weights back down slowly to starting position.

Dumbbell bench press

C. 4 sets
C1. Chin-ups with slow eccentric x 6 reps (lower down slowly, ~4 seconds, use assistance as needed, can sub with ring/TRX rows if needed)
C2. Push-ups x 15 reps (use modification if needed)
*Rest 30 seconds between sets

Chin-ups with slow eccentric x 6 reps (lower down slowly, ~4 seconds, use assistance as needed, can sub with ring/TRX rows if needed)
- Grab the pull-up bar with the palms facing you
- Pull your torso up until your head is around the level of the pull-up bar                                                                                                                                  - Keep you elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Up with slow eccentric

Use modification if needed
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Circuit 1

D. 3 sets
D1. Decline sit-ups x 20 reps
(Sub with dumbbell sit-ups if needed)
*Rest 45 seconds between sets

- Sit on the bench with bent knees and your feet under the padded bar (can adjust angle of bench to increase/decrease difficulty).
- Using momentum from your arms, lift your torso up to bring your chest to your thighs.
- Pause here for a few seconds, then return to the starting position in a controlled decent to complete the rep.

Decline sit-up

E. 3 sets
E1. Dumbbell bicep curl x 20 seconds + 10 second hold at top
E2. Dumbbell upright row: 20 seconds + 10 seconds hold at top
Try not to rest between sets

Dumbbell bicep curl x 20 seconds + 10 second hold at top

- 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 + hold

Dumbbell upright row: 20 seconds + 10 seconds hold at top

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

Circuit 2

F.  Ab & triceps Circuit x 3 sets
F1. Dumbbell skull crusher + tuck-in x 60
seconds
F2. Bird dog + tricep kickback x 30 seconds each side
F3. Plank up/downs x 45 seconds
*Rest 15 seconds between sets

- Align Your Wrists and Shoulders. Start by lying down, back first,
- Lower the dumbbell. Now, begin to lower it towards the forehead and stretch Your Triceps.
- Stay Tight and Lift.
- Tuck your legs in simultaneously with the skull crushers

Skull crusher + tuck in

30 seconds each side

- Draw your shoulder blades together. 
- Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 
- Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 
- Hold this position for a few seconds, then lower back down to the starting position
- Kick the opposite leg back at the same time to maintain balance and focus on mind muscle connection in glutes

Bird dog + tricep kickback

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

Ab & triceps Circuit

W4/D6 – Arms & Abs

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Donna

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W4/D6 – Arms & Abs

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