Name: Playbook - Simply Mander - Upper body chest/back circuits
Uploaded: 2024-04-28T21:30:06.300Z
Duration: 40 min
Description: Upper body chest/back circuits

Loved this one! Challenging, but not exhausting

Monica

Sarah

Chrissy

Lindsay Odoniel

A. 4 rounds (40s work/20s rest)
Glute elevated chest flies
Glute elevated double DB pullover 
Diamond push-ups

B. 3 rounds
15 bent over wide grip row
10 floor press 
20 seesaw row (10 each side)

C. Superset X4
12 hand release pushups 
12 dumbbell shrugs

4 rounds (40s work/20s rest)
Glute elevated chest flies
Glute elevated double DB pullover 
Diamond push-ups

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

- lie on the floor on your back with your feet close to your glutes 
- engage your glutes and lift off the ground by pushing your heels into the floor 
- your glutes should be only a few inches off the floor with your back in a neutral position
- press the dumbbells directly over your chest with the heads of the dumbbells touching each-other
- use your lats, and begin lowering the dumbbells behind your head until you feel a stretch in your lats
- squeeze your chest at the top and bring the dumbbells back to above your sternum

Glute bridge double DB pull over

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Circuit 1

3 rounds
15 bent over wide grip row
10 floor press 
20 seesaw row (10 each side)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- extend your grip wider than your core
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double) - wide grip

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- in a bent over position, like you would be for a traditional dumbbell row
- with your right hand, row the dumbbell up to your ribs by beginning the movement with your elbow
- keep your core engaged
- left hand will remain in the extended position 
- switching hands, row the left arm into your body while keeping the right extended

Bent over seesaw row

Circuit 2

Superset X4
12 hand release pushups 
12 dumbbell shrugs

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Circuit 3 (Superset)

Upper body chest/back circuits

That one seems easy at first glance but my cheeks are screaming by the end 👀🍑

Sydney

😩🫠 I don’t need my legs tomorrow, it’s okay.

Why was that so hard! Hhhhaa! I was so winded! 🤣

Molly

Lower body/glute focused hypertrophy

Legs are on fire. This snuck up on me ! Fire

Amanda

Alicia

Kara Padilla

Lower body strength

Not gonna lie that was way harder than I thought it was gonna be! Renegade rows☠️

Kaylee

Would love a secondary option be listed for renegade rows. I modified to on my knees, but for those who aren’t sure what to do if they can’t complete!

Shelby

Back & shoulders

Impressed I was able to do all the pushups! Just the workout I needed today 👍🏻

Meghan

Jenelle

Upper body strength

Fany

Annie Jo 

Full body strength

Definitely underestimated this workout. My arms are noodles.

Adriana

My shoulders were not prepared for this level of spice 🌶️🥵🤌🏼

Jeanna

Upper body strength circuits

Hand stand/Hand stand walk progressions

Jaime Lynn

Caroline

Shoulders are on fire, waiting for the back and chest to kick in later 💀💀

Treva

Chest & back strength

I always get what I need with these workouts!!! Thank you!

Stefani

Awesome upper body workout, love that I’m able to fit it into my work day without going to the gym 💪🏻

Arms + shoulder circuits

Melody

Brigitte

Bicep + tricep circuits

I’m 7 months pregnant and missing Olympic weightlifting but this was a perfect scalable workout to my needs! Definitely helping me feel strong when I can’t do my usual.

Brooke

This one was SO much fun. My legs are jello.

Katherine

Sierra Cretsinger

Thank you for making these workouts so easy to do at home! 💜

Ellie

Full body circuit strength

Brittney

Cassie

Jennifer

Upper body strength + core

Wanted something quick and easy…don’t ever underestimate Ms. Manders!! 🔥

Nena

Lower body/glute strength

Upper body circuits

Another great workout!!! I’m enjoying working out again because of this program!!!

Kaila

Loved the Gorilla Rows!! Awesome workout!!

Lifia

Didn’t think upper body could make me sweat that much. I love the combination of strength and getting the heart rate up too!

Pistol squat progressions

Victoria

Great arm shoulder/arms burner! Quick and effective! 💪🏾

Jamie

Alyssa

Carolyn

Kate Costello

Glute & hamstring strength

☠️ the planks made everything else seem easier 😆

I feel like this one’s going to hurt getting out of bed in the morning!! 🫶🏼

Allison

Core circuit

Ran out of time on the abs but a nice upper body workout! 💪🏻

a place to put what current weight we used.

Natalie La Barr

Caitlin

Soo good! The Arnold's press had my arms shaking.

Loved it! Had the weights I needed at home and was able to get it in in about 35 minutes. Got my heart rate up and a sweat going.

Anne

Ashley

Upper / Lower / Core circuits

Upper body chest & back

Dealing with some swelling and extra tightness so I went lighter than “normal” and still got in a killer leg workout

It’s like you’re trying to make us look good and be strong. 🫨🙌🏼 5 stars!!!!!

Amber

Hardest workout I’ve done in a while! Quad pump activated!

Lower Body Hypertrophy (quad & glute focus)

Glute & Hamstrings (gym/machine)

Quad focus leg day

I think I used ab muscles I didn’t know I had! 😂

High volume shoulder day & core

Shoulders & triceps

Hamstring/Glute focus (machine & DB work)

Awesome workout! Heart rate stayed up which is good for upper body 😂

Shoulders & Triceps

Sloane

Cayla

Lower intensive day + core

Holy booty burn! This was a great Monday workout! 10/10!

Cheyenne

You put together such great workouts! They are so deceiving - look somewhat easy but once you start, damn they make you work hard 😃

Kerryn

Lower intensive + core

The most perfect upper body! Tough, quick, effective.

Erika

Upper Body - Shoulder & Tricep

Kristin

Maura Deshaies

W1/D1 Lower intensive day + core

First workout back after being sick. It was a sweaty one

Great workout, legs were absolutely cooked by the end!

Cennedy

W1/D3 Posterior (hamstrings & glutes)

Loved this! This gave me the arm shakes BAD!

Natalie

Thank you for adding barbell work to the Hypertrophy workouts! 😊

Nicole Alvarez

W1/D4 Upper body - Back/Biceps

Upper body - Back/Biceps & core

Catherine

Quad focus leg day (higher volume)

Perfect workout to get back into a routine. I lost myself this past year and recently had an injury at work. So trying to build muscle and motivation.

Jessica Soto

That was tough! 1st workout in a minute. My arms are jelly

Leslie

Didn’t even touch a barbell and my legs feel like jello!!

Theresa

First full workout doing in the app and I fully enjoyed it.

Glute & Hamstring focused leg day

Definitely a killer leg workout. The follow along section of the app didn’t seem fully updated but combined with the directional section it’s 🤌

Upper body chest/back circuits

Community

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