Name: Playbook - Simply Mander - W4/D5 Upper body (bicep/tricep)
Uploaded: 2024-01-01T19:10:19.988Z
Duration: 45 min
Description: W4/D5 Upper body (bicep/tricep)

Probably the hardest upper body workout I’ve ever done 🥵

Katie

Samantha

Whew. I had to modify and this was still killer! 🥵

Ellie

Alicia

Yesenia

Valerie

I meant to hit 5 stars!!!!!!!!!!! I have big thumbs 😭😭

Kaila

Maci

Shelby

Diana

Katy

I have to split up the metcon too but it was still a good workout!

Jennifer

I was short on time and had to divide the workout in half. Did the 1st two sets as one workout and the last 2 with the MetCon as the second. Equally effective and challenging even with being divided! Love that!

Jamie

Caitlin

3 rounds:
10 standing overhead tricep extensions
12 alternating DB curls
15 bent over tricep kickbacks

3 rounds for max reps:
1 min burpees
1 min alternating DB snatch
1 min hammer curls 
1 min tricep push-up

Superset 4 rounds:
12 alternating bent over DB row (single arm - 6 each arm) try to increase weight each round
12 floor dips 
*rest 90s between rounds

Bicep burn out:
“21’s”
With 2 light dumbbells, curl the bottom half of a bicep curl (from straight arm to bottom of 90 degrees) for 7 reps. Then the top half (from 90 degrees to your shoulder) for 7 reps, then full range of motion bicep curls for 7 reps. 
Rest 1:00 and repeat

Optional metcon:
Every 2:00 for 8 rounds
5 DB push press 
10 DB front squats
15 jump rope 
Max calories on a machine for the remainder of time, if you don’t have a machine, max burpees for the remainder of time.

3 rounds:
10 standing overhead tricep extensions
12 alternating DB curls
15 bent over tricep kickbacks

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep one at a time 
- Lower with a controlled motion

Alternating DB bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

3 rounds NFT

3 rounds for max reps:
1 min burpees
1 min alternating DB snatch
1 min hammer curls 
1 min tricep push-up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- 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

3 rounds for max reps

Superset 4 rounds:
12 alternating bent over DB row (single arm - 6 each arm) try to increase weight each round
12 tricep dumbbell dips 
*rest 90s between rounds

- 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

- 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

Superset 4 rounds

- Hold the dumbbells with your palms facing your sides
- Curl the dumbbells up engaging your biceps while rotating your palms away from your body
- Lower with a controlled motion

Dumbbell 21’s

Optional metcon:
Every 2:00 for 8 rounds
5 DB push press 
10 DB front squats
15 jump rope 
Max calories on a machine for the remainder of time, if you don’t have a machine, max burpees for the remainder of time.

- 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

- Keep the dumbbell at your chest in the goblet position 
- squat down to parallel or below
- keep core engaged 
- return to standing

Dumbbell squat

- Jump rope with the rope passing under your feet once each jump

Jump rope

Burpee/or machine

Optional metcon

W4/D5 Upper body (bicep/tricep)

Terri

Charlene

Sarah

W1/D1 Lower body (quad focus)

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

Brandy

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!

Nicole

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.

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!

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

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

Tara

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

W4/D5 Upper body (bicep/tricep)

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