Name: Playbook - Simply Mander - W2/D5 Upper body (chest & back)
Uploaded: 2024-01-01T19:10:19.695Z
Duration: 45 min
Description: W2/D5 Upper body (chest & back)

Triceps are on fire. Had to go to my knees on the diamond push ups so I could get quality reps in.

Nicole

Tara

Loving the 45 min workout timeline. Perfect for 75 hard and easy DB only for at home!!

Telsey

Brandy

I knew when my arms started shaking during the third round of the chest presses that this was gonna be a good one. Thanks bestie!

Lindsey

Cristina

This was great as I ha e a hip issue right now. The push ups though in the tabata, is there a difference in triceps push-ups and diamond? The video looks the same.

Hanna

Sarah

Chonda Saine

This DB program is so well structured and I’m legit seeing gains. Thank YOU !!

Gianna Gaudio

Austin

Alicia

Wicked arm and chest pump nice little burner at the end.

Meghan

Myranda

For me. For you. For Tucker. For everyone. Thank you for creating this space to freely move our bodies and cry while doing so ❤️

Jessica

Loved the METCON. Absolutely pouring sweat.

Maggie

Kaila

Whew. By the time I got to the Metcon, I was beat! Great workout!

Ellie

Heather

Tammy

Loved it!! Push-ups and metcon were killer 😦

Alice

Shea

Kate Costello

Rachael

Anne

Julie

Push-ups. Omg. My arm pump though. 💪🏼

Allison

I'm literally shaking from that Metcon. 👊

Dana

Jess Griffith

That tabata round followed by the Metcon 🥵🥵🥵🥵

Jamie

Push-ups kicked my butt but felt so good!

Caitlin

I skipped the Tabata part and I’m still shaking omg

Jennifer

3 rounds:
20 alternating single arm DB chest press 
10 neutral grip DB chest press

Superset 4 rounds:
15 bent over DB reverse fly 
12 single arm DB row (12 each arm)

Tabata (8 rounds of 20 seconds on, 10 seconds off)
Wide pushups
Regular pushups
narrow/tricep pushups
Diamond pushups

OPTIONAL METCON:
16:00 AMRAP
8 bent over DB rows
8 hang power cleans
8 dumbbell push press
8 cals on any machine (if no machine, run for 1:00)

3 rounds:
20 alternating single arm DB chest press 
10 neutral grip DB chest

- Lying on the floor with knees bent 
- Lower weight to your chest 
- Press dumbbell back up over your chest

Single Arm Dumbbell floor chest press

- if you don’t have a bench, preform these on your back as a floor press
- hold the dumbbells facing eachother
- complete a chest press by lowering your hands and having the dumbbells above your chest 
- press up and extend to a fully locked out position

Neutral grip chest press

3 ROUNDS

Superset 4 rounds:
15 bent over DB reverse fly 
12 single arm DB row (12 each arm)

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Brace your core 
- Elbow should be close to your body, not flared out

Single arm dumbbell row

SUPERSET

Tabata (8 rounds of 20 seconds on, 10 seconds off)
Wide pushups
Regular pushups
narrow/tricep pushups
Diamond pushups

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- From a high plank position, hands under your chest with your thumbs pointing eachother about 1cm apart  
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

'- 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

TABATA

16:00 AMRAP
8 bent over DB rows
8 hang power cleans
8 dumbbell push press
8 cals on any machine (if no machine, run for 1:00)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- begin with t both dumbbells at your side
- hinge at the hips and use your traps to shrug the dumbbells up to the front rack position
- keep core engaged and neck neutral
- you want this to be more of a power movement using your legs rather than an arm movement 
- return dumbbells to your side and repeat

DB Hang power clean

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Optional metcon

W2/D5 Upper body (chest & back)

Terri

Charlene

W1/D1 Lower body (quad focus)

Didn't feel like working out, but I did it anyway.

I loved the rhythm of this workout - I scaled it a little and felt like I got just enough of workout in without it being too much for me 🙌🏽 Thanks, Manders!

Stephanie

W1/D2 Upper body & core

I only had time to run for 20 mins. Got a good sweat!

Renee

WOW I JUST GOT MY BUTT HANDED TO ME SO HARD LOLOL THAT WAS HUMBLING

Tristen

W1/D3 Full body endurance

Pamela

Jackie

Metcon had my legs shaking. 30 hang cleans and burpees are no joke!

W1/D4 Lower body (glute focused)

A bit aggressive in pushing today.
Had to scale to make it doable

Cindy

Burpees and 5,000 pushups don’t mix well 😵‍💫😂😂😂😂 Manders humbled me again!!!

This was the hardest chest & back workout I think I’ve ever done. My arms were SHAKING for the last circuit of push ups. SO GOOD.

Katie

W1/D5 Upper body (chest & back)

Amazing!! But the videos for the weighted jump squat and the calf raises aren’t there which means I had nowhere to put my weight in for those two exercises. Not a huge deal at all! Just fyi. I love your workouts!! Thank you for creating them :)

Mariana

Reading this… I was like okay seems smooth. Wrong contemplated my life half way through lol

Amber

Kristin

W2/D1 Lower body (quad focused)

I did 8 rounds of abs and they are on fire on! Didn’t have time to do metcon.

RIP my upper body :) Starting week 2 and ready for more!!

Was not expecting that burn to sneak up on me the way it did🥴

Bree

W2/D2 Upper body + core

I like these types of workout. My endurance is getting better. I was able to keep the same pace on the runs.

Cecily

I didn’t know I could sweat that much 💀💀💀

Ashley

W2/D3 Full body endurance

I was not prepared for kettleball swings and broke a band, lol. But I did it!

These are becoming some of my favorite workouts!

Teenie Robinson

I haven’t worked out since before Thanksgiving and it’s embarrassing how much this workout wrecked me 🤣😭

W2/D5 Upper body (chest & back)

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