Name: Playbook - Alexandra Yaeger - DAY 22: BACK & BICEPS
Uploaded: 2024-03-29T17:22:31.968Z
Duration: 65 min
Description: DAY 22: BACK & BICEPS

Debra Bailey

Juanita Loftis

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Warm Up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lateral Pull Down

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

Single Arm Lat Pull

DB Row

Straight Arm Pull Down

NOTE‼️When using the assisted pull up machine, the more weight that you have the machine set to = the EASIER it will be for you to perform the exercise. 
- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Use the assisted pull up machine for this exercise!! If you don’t have access to a pull up machine you can use long bands for additional assistance. Remember- the more weight you have the pull up machine set too, the easier the exercise becomes for you.

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

DAY 22: BACK & BICEPS

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Mallory

DAY 10: BACK & BICEPS

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

Valentina Loiero

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

Andrea

DAY 11: LOWER BODY

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

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Francesca

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 🔥🔥🔥🫣🫠

DAY 22: BACK & BICEPS

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