Name: Playbook - Alice (Pineapplebrat) - Back/Biceps
Uploaded: 2023-10-04T17:16:29.442Z
Duration: 45 min
Description: Back/Biceps

It was awesome!
One possible recommendation is I wish I could filter workouts by equipment available if that were possible but I really love this app and the workouts

Marissa

Liliana

Mariela

The workout was great, and they’re perfect time for someone like me who doesn’t have a lot of free time

Natalie

Ingryd

Carley

Alexis

I honestly loved it! It was amazing and I usually do cardio before doing the actual workout, and even before I was at the gym I was excited to try it. Once I did, I was not disappointed at all.

David

Katlyn Barnwell

Here’s a killer back and bicep workout 💪🏼 to stimulate growth in your upper bod.

In this workout, all you’ll need is the cable machine!

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

For this exercise:
-Keep your palms facing you
-Elbows tucked at your sides, not flared out
-Control the weight at the bottom of the movement, try not to use momentum.

Reverse Grip Lat Pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Begin your first set by using the heaviest weight that you can do 8 reps with. As you move onto the next sets, decrease the weight.

Cable bicep curls

- Squeeze your biceps at the top
- Keep your core tight

Start with a low-moderate weight for your first set— Then increase the weight with each set

Standing rope curl

Back/Biceps

Chelsea

Was a GREAT pump session! 💪 Definitely pushed me!

Samantha

Becky

Full Shoulder Workout

It was a little out of frame but still really good

Lizvette

Lovely

Lower Body Mobility Warm-up

Pull Day Workout

Rachel seay

Push Day

Holy crap that was a killer in the best way. Mind and body.

Jordanna

Glute Focused Leg Day

Viktor

Chest and Triceps

Definitely feel this workout! Loving it💪🏻

It was tough but I feel great afterwards!

Mikalaya

Bulgarian split squats with a pulse = WOW 🥵🥵

Leg Day 🦵🏼

I’m not gonna lie, i couldn’t finish the sets 😆! 🔥 it was too much for my beginner abs. BUT this will be my goal; wothin time to come back to it & get through the whole workout!

Maxwell

🔥 Abdominals

Bailey

Legs

Back and Biceps

I wish you had more joint mobility and health stuff built into your workouts/maybe I’m missing that section

Back/Biceps

Community

More workouts from Alice (Pineapplebrat)