Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 37 - Back/Biceps/Abs
Uploaded: 2023-10-04T17:16:29.774Z
Duration: 45 min
Description: Day 37 - Back/Biceps/Abs

This was a fast workout and I upped my weight for my arms!

Jackie

Jose 

Alexander

Demi Dalen

Back/Biceps/Abs	
- 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

Day 37 - Back/Biceps/Abs

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Jasmine

Day 5 - Legs (glutes)

Brenna

Tori

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Elizabeth

Did this yesterday body felt like I needed it.

Sinjin

Day 7 - Rest day

Legs were shaking as I was walking out of the gym. 😅

Legs are burning an I cannot walk 😂 successful workout 🦵🏼

Alexis

Day 8 - Legs (quads)

Jaqueline Cabello

Day 9 - Back/biceps/abs

Can barely walk after that one #hammysburning

This one was tough to finish! Felt the burn from start to finish

Jessica

Day 10 - Legs (hamstrings)

I love the until failure workouts! They always challenge me to do better each time.

Russian twist 😮‍💨😮‍💨😮‍💨

Tiana

Day 11 - Shoulders/abs

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

I feel so much more comfortable now at the gym! I’ve learned how to use all the machines and feel more confident! Can’t wait to see the results after the 6 weeks!

Cera

The barbell thrust was hard today but this was a good workout

Day 12 - Legs (glutes)

39 years old, feeling like I'm half of that. THANK YOU Alice💪

Pete

Day 13 - Chest/triceps/abs

I got busy today and couldn’t make it to the gym so I’m taking today as my rest day. BUT I did get to golfing so that’s better than nothing!

Lexi

Day 14 - Rest day

I broke a new PR during this session today!!

Day 15 - Legs (quads)

That circuit was 🔥 & the superset 🔥🔥

Love ending the workouts with a. Good circuit of abs!

Day 16 - Back/biceps/abs

This felt soooo good after a few days off and lots of stress added on.

Day 17 - Legs (hamstrings)

Those plank arm extensions were crazzzzyyy!

My shoulders are burning from this workout. I really loved the combo of everything. Low reps, high weight. It was a nice change to have some shorter reps.

The end was torture but I did it 😅💪🏾🤙🏾

Day 18 - Shoulders/abs

I have the nicesstttt pump ever right now! I feel so confident and strong 💪🏾 ♥️

I’m DRIPPING sweat… kicked my butt today, literally 😬

Day 19 - Legs (glutes)

Talking about having to really push yourself!! Love it

Cameron

I love the combination of abs and arms, it makes you feel like you definitely got a good workout in. My core and arms are shaking. It's hard to even lift my water bottle up

Day 20 - Chest/triceps/abs

Andrea Servello

Day 21 - Rest day

I don’t know how I’m going to walk out.

Day 22 - Legs (quads)

I liked the workout, I just finished them all relatively quickly, so I added on a few ab workouts towards the end. This is a great workout if you only have a limited time at the gym.

My biceps got such a pump it was ridiculous. It made me feel really strong some of the weight I was pumping

Day 23 - Back/biceps/abs

The split RDL was a curveball. I feel good.

Soooo I maxed out on the leg press almost died but we’re here 💪🏾💪🏾💪🏾

Day 24 - Legs (hamstrings)

My shoulders were BURNING 🥵🔥 during and after this workout!

I’m really starting to see results Alice!!!

Bailey

Day 25 - Shoulders/abs

Great workouts and a good amount of time! Leg day is my favorite

Day 26 - Legs (glutes)

This one was rough. I feel stronger after it though! 💪🏋️

On vacation, my cousins did it with me and were absolutely dead!!! Love it Alice!!

Day 27 - Chest/tricep/abs

Love the fact this was a quick workout! I increased my weight with every exercise and was able to add in some extra leg workouts and have a nice stretch at the end of it!

I was worried I wasn’t going to have enough time at the gym before they closed this was such a nice little workout my legs were shaking and I was able to do abs after with the little bit of time I had left 💪🏾😊

Day 29 - Legs (quads)

It felt great stretching my back, I could feel the burn in different parts of my back during the workouts today!

The leg raises were killer and I struggled getting 20 in a row but I pushed through and was able to do all 20 in a row my third round.

I’m getting so close to the end of this 6 week program 💪🏻

Day 30 - Back/biceps/abs

My legs are shaking. I really love working these muscles!

You would not believe how my body has changed in these past few weeks, I can see the end results in sight 😍

Day 31 - Legs (hamstrings)

Loved the arm workout. Really felt it in my shoulders! The to fail on the Russian twists felt so good 🔥

Thank you for new exercises they where worth it

I’m getting better with the hollow holds 😂

Brittani

Day 32 - Shoulders/abs

I am dripping with sweat 💪🏻💪🏻

Day 33 - Legs (glutes)

My abs are on fire 🔥 I could definitely feel my triceps really working this morning! Feeling strong after this workout 💪

Day 34 - Chest/triceps/abs

What do I do after I’ve completed the 60 day challenge??

Ashley

Day 35 - Rest day

Leg extension was not fun but the lunges killed me

Day 36 - Legs (quads)

Another quick workout. My lower back is on 🔥

Definitely felt it in my dominant side 😕  but good

Day 38 - Legs (hamstrings)

Holly

I hope I don’t have to lift anything for the rest of the day 😂☠️☠️

Megan

Day 39 - Shoulders/abs

Day 40 - Legs (glutes)

Thank you! I lost close to 15 pounds. I have more energy and look forward to going to the gym!

I lost a total of 5lbs! BUT I put on 4lbs of muscle weight! It’s influenced me to start really bulking! Loved this challenge. Time to start another.

Day 37 - Back/Biceps/Abs

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