Name: Playbook - Alexandra Yaeger - W8/D1 BACK + BICEPS
Uploaded: 2024-03-15T21:50:26.261Z
Duration: 50 min
Description: W8/D1 BACK + BICEPS

Alicia

Adrianna

Pushed myself HARD today! Started out not wanting to come but forced myself and damn I’m glad I did! 💪🏼😍

Lindie

Great workout to start the week! 💪🏽

Amber

I can see the mini gains with the increasing weight 🦾

Andrea

Tricep Stretch

Front Arm Swings

Arm Circles

Arm Cross Over

Warm Up

When the reps decrease, the weight you’re using should increase! If you can! If you’re unable to increase weight, keep your reps at the starting reps listed

Lateral Pull Down - Two Handle Attachment

Alt. Bent Over DB Row

- 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

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

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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

W8/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

Juanita Loftis

W1/D1 SHOULDERS & GLUTES

amanda

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

Kennedy

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!! 🙂

W8/D1 BACK + BICEPS

Community

More workouts from Alexandra Yaeger