Name: Playbook - Alice (Pineapplebrat) - Back and Biceps
Uploaded: 2023-10-04T17:16:29.564Z
Duration: 60 min
Description: Back and Biceps

- Wide grip lat pulldown 3 sets 12 reps
- Standing bar lat pushdowns 3 sets 12 reps
- Single arm bent over dumbbell row 3 sets 8 reps
- Cable Curls	 3 sets 10 reps
- Hammer DB curls 3 sets 10 reps

- 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

- Keep a slight bend at the elbow
- Bring the bar straight down to your upper hips
- Engage your lats as you bring it down 
- Pause and return slowly

Lat pushdowns

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single arm bent over rows

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Cable bicep curl

I find that I can go a bit heavier on hammer curls, because it requires more work from your forearm as well as your bicep. Try upping your weight a bit for this one!

DB Hammer Curl

Back and Biceps

Chelsea

Was a GREAT pump session! 💪 Definitely pushed me!

Samantha

Becky

Full Shoulder Workout

Mariela

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

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

Back/Biceps

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

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

Back and Biceps

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