Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D1 Back and Biceps
Uploaded: 2023-12-22T14:16:16.714Z
Duration: 60 min
Description: W1/D1 Back and Biceps

Lyssa

Good! Great way to get back into working out.

Allie

Ilario

Andre

substituted some moves due to equipment being used

nicole

Back is on fire. Exactly how I want to feel. Excited I started this program 🔥🔥🔥

Joenda

Amazing! I definitely sweated more than I thought I would have. Thank you!

Charmise

Emily

Harley

Rachel

First workout back after a while, my arms are beat, but feel awesome!!

Brendon

Brenna

Karli

It’s so easy to follow the workouts! They are quick and straight to the point, as well! Day 1 or week 1 has left me motivated to discover new workouts!

Michal Elizabeth

Kita

This back and biceps day will put you on a quick lil track to develop a strong AND built back. I sprinkled in some bicep movements throughout this day for a nice balance. I chose these movements specifically to ensure we hit both the short and long head of the bicep for a well rounded arm workout.

Doing mobility exercises prepares your body for the workout, prevents injury, and can improve mobility potentially making daily tasks easier.

Shoulder Mobility Warm-up

- Hold the barbell with your hands facing away from you
- Pull the bar up engaging your back
- Pause at the top and lower slowly

Barbell row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell Zottman Curl*

- 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

Cable face pulls target the posterior (rear) deltoid. Focusing on the rear delts helps to create a round and full look to the shoulders!

Cable Face Pulls

- Perform 7 bottom half curls
- Perform 7 top half curls
- Perform 7 full curls

21’s

W1/D1 Back and Biceps

I was actually surprised to how good I felt after this. I didn’t know if it would be enough! Felt great though!

Laura

Killer! Would like some variation options for limited range of motion with knees specially with the initial stretch otherwise easy to follow and great workout!

Maria

W1/D2 Leg Day - Hamstrings and Glutes

It’s was good I loved how easy it was and then I ran a mile it’s just a goal I have for myself! 🤍

W1/D1 Back and Biceps

Community

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