Name: Playbook - Simply Mander - W3/D5 Upper body (chest/back)
Uploaded: 2024-01-01T19:10:19.831Z
Duration: 45 min
Description: W3/D5 Upper body (chest/back)

I enjoyed this upper body work out. I’ve been making so many improvements following your programs. Only draw back is if I would have done it all with a warm up it would have taken about 1hr 30min 😵‍💫.

Michelle

Shea

Maci

Maggie

Another good workout! I swapped the 2 min run for 2 min jump rope in the amrap.

Shelby

Jennifer

Caitlin

Those hand release push ups wheewww🥵 another great one thanks Manders

Kate Costello

8:00 EMOM
6 DB floor press
6 DB sumo DL high pulls

5 rounds: 
6 hand release pushups
12 chest fly 
6 renegade rows (each arm)
6 dumbbell pushups

3 sets of max effort 30s on/30s off 
Dumbbell shrugs
Close grip chest press

OPTIONAL METCON: 
20:00 AMRAP
8 v-ups (scale up to toes 2 bar if you have a rig)
10 single arm hang clean and jerk
12 caloire row/bike/ski (if no machine, run 2:00)

8:00 EMOM
6 DB floor press
6 DB sumo DL high pulls

- Lay on the floor with your legs bent
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell floor press

- start feet wider than shoulder width apart
- preform a sumo deadlift by hinging at the hips and bringing the deadlifts past your knees
- when you come up, preform a high pull
- elbows point toward the ceiling and DB’s come up towards your chin

Sumo deadlift high pull

8:00 EMOM

3 sets of max effort 30s on/30s off 
Dumbbell shrugs
Close grip chest press

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

Dumbbell shrugs

- 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 sets:

5 rounds: 
6 hand release pushups
12 chest fly 
6 renegade rows (each arm)
6 dumbbell pushups

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

Hand release push ups

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Preform a regular push-up (modify to knees if needed) on your dumbbells
Engage core 
Keep wrists stacked

DB push-up

5 ROUNDS

OPTIONAL METCON: 
20:00 AMRAP
8 v-ups (scale up to toes 2 bar if you have a rig)
10 single arm hang clean and jerk (10 on each arm)
12 caloire row/bike/ski (if no machine, run 2:00)

Laying on the floor, arms overhead and legs out in front, engage your core and aim to bring your hands to your feet

V-ups

- Start with dumbbells at your sides swing them up to your shoulders 
- Press dumbells up overhead using your legs for power

DB hang clean and 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)

20:00 AMRAP

W3/D5 Upper body (chest/back)

That just humbled me real quick. 😭😭 thank you for giving me something to strive to complete!

Coming back from a few weeks off so only made it through the first two circuits, but holy man, my legs are jello! Always love Manders workouts!!!

Ellie

Legs are shaking! Perfect program to ease back into training 🔥

Madison

W1/D1 Lower body (quad focus)

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

Renee

Sarah

W1/D2 Upper body & core

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

Nicole

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

Tristen

W1/D3 Full body endurance

Jackie

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

Telsey

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!!

Lindsey

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!

Brandy

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 🤣😭

Emily

W2/D4 Lower body - glute focused

Tara

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

W3/D5 Upper body (chest/back)

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