Name: Playbook - Alexandra Yaeger - Week 3 Day 1: BACK & BICEPS
Uploaded: 2024-03-15T21:47:59.521Z
Duration: 60 min
Description: Week 3 Day 1: BACK & BICEPS

Skyanne

Equal of bicep and back but my back is in fire 🔥

Definitely going to feel that one later today! 💪🏼🔥🔥

Lindie

Don’t forget to increase your weight this week OR keep the same weight and PERFECT your form if it is not already 100%

Arm Circles

Arm Cross Over

Front Arm Swings

Warm Up

Deadlift

Increase weight after the first set. Use a HEAVY weight that’s challenging and at least 2.5-5lbs heavier than you did last week for pull downs. For reference; If you used 50lbs as your starting weight, your next three sets should be at least 55lbs (I generally increase by 1-2 plates on the cable tower)

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

Single Arm Lat Pull

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

3-1 Tempo Curl

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

Week 3 Day 1: BACK & BICEPS

Week 4 Day 1: BACK

Maria

Week 4 Day 2: GLUTES

Brooke

Week 4 Day 3: SHOULDERS + TRICEPS

Too a few days off to let my body rest, but I’m back and feeling great!

Week 4 Day 4: LEGS

Had to do this one at home but it still was a great one!

Alexis

Carvalho

Week 4 Day 5: CHEST & CORE

Week 4 Day 6: ACTIVE REST

Week 4 Day 7: GLUTES

That last move/set though. Holy burn. I just kept reminding myself “booty goals”. Pushed through and finished strong! 👏🏼💪🏼🦵🏼🔥

Week 3 Day 2: GLUTES & HAMSTRINGS

Lisa

Literally DEAD. I’m having a very rough mental health day but made myself come into the gym and workout and am feeling a tad bit better! 💪🏼 definitely feeling strong!

Week 3 Day 3: SHOULDERS

Week 3 Day 4: Active Rest

It was a great workout, I felt it the next day. Some things I could not complete due to knee injury.

At first I was like nahhh, imma skip leg day😑 and then I was like b***h you have goals. So do damn leg day!💪🏼🦵🏼🦵🏼👏🏼🔥

Week 3 Day 5: LEGS

I can barley get through it, the sweat is drowning me 🔥

Putting a whole new meaning to dead arms. 💪🏼😍🔥 definitely getting stronger and I’m absolutely loving it!

Week 3 Day 6: CHEST & TRICEPS

Week 3 Day 7: GLUTES or REST DAY

Loving the booty burn and leg pump ✨🙏🏻

Valentina Loiero

Week 2 - Day 1: GLUTES & HAMSTRINGS

Feeling like a boss!! Moved up to 10# weights on the last 2 moves. #feeltheburn

Week 2 Day 2: SHOULDERS & ABS

Holy back 🔥 😍 in ALL the absolute best ways!! Idk why but this is the first app that I’ve started and actually feel like I’m making progress and growing stronger! Today I upped my weight on all of the moves! Thank you🤍

Week 2 Day 3: BACK

Week 2 Day 4: REST OR HIIT

Juanita Loftis

Leg day 🔥🔥 in all the absolute best ways!

Week 2 Day 5: LEGS

Most definitely am getting stronger! I moved up to 20# on my chest press and 15# for my flys! I did up my weight on all of the moves but those two were my “weak spots”! Not only am I stronger physically but mentally too!

Week 2 Day 6: CHEST & TRICEPS

Week 2 Day 7: GLUTES

Happy Monday! Feeling STRONG💪🏼💪🏼

Day 1- SHOULDERS + BIS

Loving the movements and challenging myself!! Booty burning 🔥

Love the mobility/stretching at the beginning!! 🙌🏼

Kiersten

Day 2- GLUTES + HAMSTRINGS

I love your workouts! I always feel like a beast when I finish one! 💪🏼🔥

Day 3- CHEST + TRICEPS

Day 4- REST

Day 5- BACK

Okay anted so badly to skip leg day because I dread the soreness after BUT feeling like a badA boss because I freaking did it! 💪🏼💪🏼

Week 3 Day 1: BACK & BICEPS

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