Name: Playbook - Simply Mander - W5/D5 Upper body (bicep & tricep focused)
Uploaded: 2024-01-01T19:10:20.096Z
Duration: 60 min
Description: W5/D5 Upper body (bicep & tricep focused)

Cristina

Samantha

Gia Gaudio

Jasmine

Alicia

One of my absolute favorite upper body workouts! 🥵🤯

Shelby

Jennifer

That Metcon can kindly pound sand. 😂 30# DB snatch almost back to 35s. I was so deconditioned from a very long 8 mos transition between TX to FL but my strength is coming back thanks to this program. Loving it!

Dana

Caitlin

3 rounds: 
15 double bicep curls 
20 alternating (10 each arm) bent over tricep kickbacks
10 upright rows

Superset 4 rounds:
12 double hammer curls
12 tricep rollbacks
*rest 90s between rounds*

EMOM 12:00
10 diamond/tricep pushups
10 (5 each sside) single arm DB floor press
10 zottman curls

Optional metcon:
22 min AMRAP
20 alternating DB snatch
30 cal row/bike/run (if no machine, 2:00 run, 100 jump rope, 50 mountain climbers) 
20 bent over DB row
30 situps

3 rounds: 
15 double bicep curls 
20 alternating (10 each arm) bent over tricep kickbacks
10 upright rows

- 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 bicep curls with rotation

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

3 Rounds NFT

Superset 4 rounds:
12 double hammer curls
12 tricep rollbacks
*rest 90s between rounds*

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

Dumbbell hammer curl

- 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

Superset 4 rounds

EMOM 12:00
10 diamond/tricep pushups
10 (5 each sside) single arm DB floor press
10 zottman curls

'- 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

- 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

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

EMOM 12:00

Optional metcon:
22 min AMRAP
20 alternating DB snatch
30 cal row/bike/run (if no machine, 2:00 run, 100 jump rope, 50 mountain climbers) 
20 bent over DB row (10 each arm)
30 situps

- 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

- 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)

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

Bent over dumbbell rows

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit 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

Optional metcon

W5/D5 Upper body (bicep & tricep focused)

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

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!!

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

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!!

W5/D5 Upper body (bicep & tricep focused)

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