Name: Playbook - Alexandra Yaeger - W3/D1 BACK & BICEPS
Uploaded: 2024-03-15T21:50:26.140Z
Duration: 60 min
Description: W3/D1 BACK & BICEPS

Kennedy

When I first started this challenge I couldn’t even do one push up. I did them all this time!!!

Jayme

Juanita Loftis

Amazing workout! My push ups need work but I’ll get there! 💪 that arm pump though!! 🔥🔥

Adrianna

Great workout! Loved everything about it!

Andrea

ZoeyLynn

Alicia

Feeling great!! Definitely seeing a huge difference in my arm muscles 😍🔥💪🏼

Lindie

Great workout to start the week! 💪🏽

Amber

Cassidy

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

Lateral Pull Down - Two Handle Attachment

Cable Low Row

There are only two sets of this exercise and you're completing 8-10 reps! Use a weight that is challenging/difficult

Single Arm DB Row

There are only two sets of this exercise and you're completing 8-10 reps! Use a weight that is challenging/difficult.

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

3 seconds down - 1 second up

Be sure to keep your shoulders pressed down and rolled back. Imagine 'locking' them into that position while you perform this exercise.

Tempo Curl

Perform these movements back to back with no rest between exercises.

- Taking a dumbbell in your working hand, lean forward. Press your elbow against the inside of your leg. Allow your working arm to hang perpendicular to the ground. This will be your starting position.
- Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
- Lower the dumbbell back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.

Isolated Single Arm Curl

Get into a high plank position. Place your hands about 36 inches apart. This will be your starting position.
Lower yourself down until your chest almost touches the floor as you inhale (your elbows should be at a 45-degree angle. Not straight out to the side) Next, breathe out and press your upper body back into the starting position. Keep your core tight and press though your palms.
Repeat this pattern for the desired number of repetitions.

Push-Up

Superset

W3/D1 BACK & BICEPS

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Taylor

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Danielle

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

Valentina Loiero

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

jennie

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

W1/D1 SHOULDERS & GLUTES

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

W1/D2 BACK & BICEPS

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

W3/D1 BACK & BICEPS

Community

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