Name: Playbook - Abby Berner - BACK & BICEPS (gym)
Uploaded: 2022-01-19T21:52:11.621Z
Duration: 45 min
Description: BACK & BICEPS (gym)

Megan

Madison

Crystal Castillo

Gym back & biceps workout!

After you kill this workout! Please let me know how it was & your feedback!

Abby❤️

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine chest press

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Single arm underhand grip seated row

BACK & BICEPS (gym)

Glutes & Hammies (at home)

rodney

John Wick

Nicole16

HOURGLASS WORKOUT⏳
(Back, Glutes & Back)

Think you are doing a great job.. longer workout maybe you can get a partner like a competition..

Charles Wright

Can’t hardly walk it burned so good 🦵🏻

My legs feel like jello after this one! Great leg day!!

Emily Anderson

KILLER GLUTE & QUAD DAY🔥

Parker Hodge

Damian

Chest, Tricep & Shoulder Workout (at gym)

Anthony

Geena

Shoulder Workout (dumbbells)

It was awesome! I felt every muscle group getting a workout!

Loved it I was still able to do all of the things while pregnant. Love the layout too.

Logan

Great workout! Getting back into it since having flu this week!

Alex

Full body with Dumbbell!

Loved it!! I def can feel the burn!!!!🔥🔥

There so fun they make me exited for the next workout every time🤟🏻

James

Dumbbell Chest/ Tricep Workout💪🏼

TRY TO RUN 1-4 non stop full sets honestly 5. I don't hit because I don't have equipment for that.... Feel the Burn! Remember why you started!

BACK & BICEPS (gym)

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