Name: Playbook - Sarah Herse - W6/D2 Upper Body
Uploaded: 2024-03-20T21:08:55.288Z
Duration: 60 min
Description: W6/D2 Upper Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

Supreme_beast0

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. 5 sets
A1. Dumbbell Bench Press 
1 x 12 reps
1 x 10 reps
2 x 8 reps
1 x 6 reps
*Rest 1 minute between sets
*Try to increase weight throughout the sets if possible

B. 4 sets 
B1. Lat Pulldown x 12 reps
B2. Dumbbell lateral raises 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
*Try to increase weight this week if possible
 
D. 3 sets
D1. DB push press x 12 reps
D2. Seated rear delt raise x 12 reps
D3. DB alternating bicep curl x 20 reps (10/arm)
D4. Bench shotgun crunches (light DB optional) x 15 reps
*Rest 1 minute between sets

E. Burnout (optional): Tabata DB bench press (using very light dumbbells)
E1. 8 sets of 20 Seconds of dumbbell bench press and...
E2. 10 seconds Rest with dumbbells locked out in support (straight arms)
(4 total minutes)

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. 5 sets
A1. Dumbbell Bench Press 
1 x 12 reps
1 x 10 reps
2 x 8 reps
1 x 6 reps
*Rest 1 minute between sets
*Try to increase weight throughout the sets if possible

- 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. Lat Pulldown x 12 reps
B2. Dumbbell lateral raises x 12 reps
Rest 45 seconds between sets

- 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

- 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

Circuit 1

C. 4 sets
C1. Dumbbell seated single arm strict press x 10 reps/arm (not alternating)
Rest 30 seconds between sets
*Try to increase weight this week if possible

- 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. DB push press x 12 reps
D2. Seated rear delt raise x 12 reps
D3. DB alternating bicep curl x 20 reps (10/arm)
D4. Bench shotgun crunches (light DB optional) x 15 reps
*Rest 1 minute between sets

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

- 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 one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

- Sit on a bench or box and place a dumbbell on the tops of your feet.
- Leaning back and holding the sides of the bench as supports 
- Bring your legs off the ground so you are almost laying flat. This is your starting position
- At the same time bring your knees in and chest forward so you are meeting in the middle to created the "crunch" position
- Then return to starting position to complete the rep.

Dumbbell shotgun crunches on bench

Circuit 2

E. Burnout (optional): Tabata DB bench press (using very light dumbbells)
E1. 8 sets of 20 Seconds of dumbbell bench press and...
E2. 10 seconds Rest with dumbbells locked out in support (straight arms)
(4 total minutes)

- 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.

Tabata dumbbell bench press with hold

W6/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

W6/D2 Upper Body

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