Name: Playbook - Simply Mander - Upper body strength
Uploaded: 2024-04-28T21:30:06.319Z
Duration: 45 min
Description: Upper body strength

Jaime Lynn

Victoria

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

Jamie

Brittney

This was such a good workout and I loved it had a built i. Timer so I didn’t have to keep track of the rest period!

Candice

Jess

A. 4 sets of 10: wide grip DB chest press (aim to increase weight each round)

B. 3 rounds:
12 wide grip DB chest press 
15 tricep dips

C. 3 rounds:
10 DB Z-press
12 tricep rollback

D. 5 sets:
30s on / 30s off
Overhead sit-up to press

- lying on your back place your feet on the floor and knees up towards the ceiling 
- with both dumbbells, keep them directly above your chest with arms at 90 degrees 
- press the DBS up towards the ceiling until arms are fully locked out
- bring arms back down letting triceps touch the floor & keeping your grip wide

Wide grip chest press

3 rounds:
12 wide grip DB chest press
15 dumbbell tricep dips

- begin seated on the floor with your legs out in front of you
- dumbbells should be slightly behind you on either side of your hands
- preform a dip with your hands on the dumbbells
- keep core tight and aim to squeeze triceps

Dumbbell tricep dip

Chest press/dip

3 rounds
10 DB Z-press
12 tricep rollback

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head 
- Roll the dumbbells back to the floor so the heads of the dumbbells touch the floor 
- Fully extend your arms back up contracting your triceps

Dumbbell rollback

Z press/Tricep rollback

- Extended your legs 
- Holding the weight with your arms extended
- Bring your torso up
- Press the dumbbells as a regular strict press 
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up to press

Upper body strength

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 👍🏻

Sarah

Meghan

Jenelle

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

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

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

Loved this one! Challenging, but not exhausting

Monica

Chrissy

Upper body chest/back 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

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 strength

Community

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