Name: Playbook - Alexandra Yaeger - DAY 6: BACK & BICEPS
Uploaded: 2024-03-29T17:22:31.854Z
Duration: 60 min
Description: DAY 6: BACK & BICEPS

Amber

Juanita Loftis

Debra Bailey

Sonia

Francesca

Arrhhh my triceps r on fire 🔥 🔥🔥

Nadia

Valentina Loiero

Donnneeee!! Absolutely love back and biceps day!

Lindie

Kennedy

Arm Cross Over

Arm Circles

Front Arm Swings

Warm up:

Lateral Pull Down - Two Handle Attachment

Cable Low Row

DB Row

Straight Arm Pull Down

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 6: 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!!!

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

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 6: BACK & BICEPS

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