Name: Playbook - Simply Mander - W6/D5 Upper body - chest & back
Uploaded: 2024-01-01T19:10:20.142Z
Duration: 45 min
Description: W6/D5 Upper body - chest & back

This one humbled me in the best way. I love the chest and back days so much!

Katie

Took me three months to finish this whole program, but damn was it good!

Samantha

Heather

Griselda Reyna

Melissa Irmen

Such a good way to end this program! 💪🏽

Alicia

Yesenia

Holy buckets. You know it’s bad when you are looking forward to the burpees 👏

Maggie

Sad it's over! Best workout program I've ever done. Love that each day is different over the 6 weeks

Courtney

That was a great arm workout! Sad to be done with the 6 weeks. This is the first workout program that has kept me consistent since having my son 5.5 years ago!! Thank you Amanda! ❤️ I think I’m going to do it all again!

Meghan

Valerie

Going out with a bang with that metcon 💯🥺

Katy

This was so bittersweet I didn’t even want to do it because I knew it meant finishing the program! Please please! Make more 6 week 8 week whatever! Loved this! 🥰🥰🥹

Jennifer

Darrienne

What a way to end this amazing 6 weeks! Thoroughly enjoyed this program. It challenged me in all the best ways, and I am definitely stronger than when I first started! I was never into CrossFit style training before this, and I now have a new love and appreciation! Thank you!!

Jamie

6 weeks in the bag!!!!! wooo hoooo (thank you!) 👏🏼🔥

Kelly

What a perfect way to die before the challenge is over 🌶😩😂

Caitlin

Chest press tabata (20s on/10s off - 8 rounds)
Max reps neutral grip chest press

3 rounds:
15 chest fly
15 bent over db row 
15 hand release push ups

Superset 5 sets:
10 narrow grip floor press
10 dumbbell pulovers

4 rounds:
8 wide grip chest press
10 bent over db flies 
12 seesaw row

Optional metcon:
50 ground to overhead (can be done any way, DB snatch/clean & press, etc)
10 burpee over dumbbell
40 deadlift
10 burpee over dumbbell
30 front rack squat
10 burpee over dumbbell 
20 DB push press
10 burpee over dumbbell

Chest press tabata (20s on/10s off - 8 rounds)
Max reps neutral grip 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

Chest press

3 rounds:
15 chest fly
15 bent over db row 
15 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)

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

Bent over dumbbell rows

- 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

3 rounds

Superset 5 sets:
10 narrow grip floor press
10 sumo deadlift high pull

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- feet wider than shoulder width apart 
- begin by hinging at the hips and bring the dumbbells between your legs and preform a sumo deadlift
- at the extend of the deadlift, keep the dumbbells close to your body and pull the dumbbells up just below your chin
- keep elbows high and core engaged

Sumo deadlift high pull

Superset 5 rounds

4 rounds:
8 wide grip chest press
10 bent over db flies 
12 seesaw row

- 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

- hinge at the hips at a 90 degree angle
- slight bent in your elbow
- embrace your core 
- lift the weights to where your hands are at shoulder height

Bent over rear delt fly

- in a bent over position, like you would be for a traditional dumbbell row
- with your right hand, row the dumbbell up to your ribs by beginning the movement with your elbow
- keep your core engaged
- left hand will remain in the extended position 
- switching hands, row the left arm into your body while keeping the right extended

Bent over seesaw row

4 rounds

Optional metcon:
50 ground to overhead (can be done any way, DB snatch/clean & press, etc)
10 burpee over dumbbell
40 deadlift
10 burpee over dumbbell
30 front rack squat
10 burpee over dumbbell 
20 DB push press
10 burpee over dumbbell

- 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

- Perform a burpee 
- Jump laterally over the dumbbell
- Perfom a burpee and jump back to starting position

Burpee over dumbbell (lateral)

- Feet shoulder width apart
- begin by hinging at the hips
- keep core tight
- bring both dumbbells down to between ankle and knee
- keep the dumbbells close
- you should feel the stretch in your hamstrings
- keep lats engaged
- return to standing

DB deadlift

- With two dumbbells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Dumbbell front rack squats

- 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

Optional metcon

W6/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

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!

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!!

W6/D5 Upper body - chest & back

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