Name: Playbook - Alexandra Yaeger - DAY 18: BACK & BICEPS
Uploaded: 2024-03-29T17:22:31.918Z
Duration: 60 min
Description: DAY 18: BACK & BICEPS

Juanita Loftis

Andrea

Francesca

Lateral Pull Down - Two Handle Attachment

With your feet hip-width, knees slightly bent, and back flat, push your hips back until your chest is facing the floor. Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward your body keeping your elbows close to your side. Actively contract/squeeze your back muscles as you row the bar up to your abdomen. Breathe out as you do so. The bar should touch your torso somewhere between your belly button and sternum. Hold it there for a second or two, and then lower the bar back down under control

Barbell Bent Over Row

Reps listed are always PER SIDE (e.g 10 reps = 10 on the left & 10 on the right)

Single Arm Lat Pull

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. You can perform this exercise standing or seated, facing the cable.

Face Pulls

Straight arm Cable Pulldown

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Cable Curls

DAY 18: BACK & BICEPS

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Mallory

Debra Bailey

DAY 10: BACK & BICEPS

Girl!!!.... my legs are jello. Insane but loving it!!!

Valentina Loiero

Oh my!!! This definitely left me walking funny 💀🔥🔥🔥

DAY 11: LOWER BODY

Awesome work out after a few days off !! 💪🏽🔥

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Im crawling after this workout😂💪🏽🥵

Laulea

DAY 13: GLUTES & HAMMYS

Fire as always!!! 🔥 definitely saw a change in weight tolerance! 💪🏽

DAY 14: BACK & BICEPS

DAY 15: UPPER BODY

The hamstring curls get me every time 😩

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

Amber

DAY 16: LOWER BODY

Killer 🔥🔥 kills me even more after skipping the gym for more than 2 days 🫣🫠

First workout I've been able to get in all week and it felt GREAT!! 🙌 🥵

DAY 17: GLUTES & HAMMYS

Haley

Kaije Rusnic

DAY 1: GLUTES & HAMMYS

Love working out but hate going to the gym 🫣🫠

Drenched in sweat and feeling great!! 🤩

DAY 20: LOWER

Glutes on fireeeee!! These workouts are killer and so happy to see results🙌🏼❤️

DAY 21: GLUTES & HAMMYS

DAY 22: BACK & BICEPS

I wish there was a jell-0 emoji😅 So good!!

Feeling and seeing the difference in myself since the beginning of this challenge makes me so happy and proud!

DAY 23: LOWER BODY

DAY 24: UPPER BODY

DAY 25: GLUTES & HAMMYS

DAY 26: UPPER BODY

DAY 27: BACK & BICEPS

Great way to start the day-My legs 🙌🏼

Killer leg workout!! Feeling so strong and seeing the booty gainzzz🔥🔥🔥

DAY 28: LOWER BODY

DAY 29: GLUTES + HAMMYS

DAY 2: BACK & BICEPS

Workout was awesome!! I love love your back workouts🙌🏼

DAY 30: UPPER BODY

DAY 31: LOWER BODY

DAY 32: SHOULDERS + ACCESSORIES

Kiersten

Loved the burn of the last workout. Definitely had to push through it after the lunges. But I think this ones my favorite so far!😊

Courtney

DAY 3: LOWER BODY

DAY 4: UPPER BODY

Yep will be feeling that workout in a couple days

DAY 5: GLUTES & HAMMYS

DAY 6: BACK & BICEPS

Booty and legs on fireee 🔥🔥🔥🫣

DAY 7: LOWER BODY

Samantha Whalen

DAY 8: UPPER BODY

My legs are jello, but the results are sooooo worth it!!!

DAY 9: GLUTES & HAMMYS

My triceps and shoulders were  on fire 🔥🔥🥵

Definitely a killer with em 20 mins stair master 🫣😵‍💫🫠

Day 19: UPPER

Kale & Tofu Salad With  Peanut Butter Dressing

Matcha Chia Pudding

Salmon & Peach Salad

Definitely a much needed stretch session after week 1! Oh boy, Day 3-4 left me sore af! Haha 🫠🙏🏽🫣

DAY 18: BACK & BICEPS

Community

More workouts from Alexandra Yaeger