Name: Playbook - Alice (Pineapplebrat) Bozinovski - W7/D2 - Back, Biceps, Abs
Uploaded: 2023-10-04T17:16:30.382Z
Duration: 45 min
Description: W7/D2 - Back, Biceps, Abs

Michaela

It's back and biceps day! 

We’ll kick the day off with some lat pulldowns and sprinkle some biceps and abs through the rest of our workout. 
This one uses heavy gym equipment. Take your time on each movement and focus on form.

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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Neutral Grip DB Row*

- As you curl engage your biceps
- Pause and lower slowly

Preacher curl

- Keep a straight back  and chest up
- Come down on one side engaging your core
- Come back up

Standing Oblique Crunches*

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

21’s

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

W7/D2 - Back, Biceps, Abs

Joenda

This was similar to workouts i was already doing, but I love its all planned out. Plus, I believe we have the same body type so im excited to see the results. I am already in pretty good shape from the police academy, but again ive followed you for a while now and wanted to give your programs a go. I added weight to some things, but I love this accountability community and workouts you have. You are such a big inspiration to me!

Macey

Andrea Servello

W1/D1 - Hamstrings and Glutes

I'm new to working out, and it's tough beginning, but hopefully, over time, I learn proper form and get into a good routine working out all the time

Clint Davidson

Holly

W1/D2 - Back, Biceps, Abs

Feel amazing! Excited for rest day tomorrow 😅

Definitely need to work on core, great workout. This program is killer!

Becky

Gaganpreet Gill

W1/D3 - Shoulder and Abs

W1/D4 - Rest

Definitely showed me how important my ankles are lol

I’m m not sure if I’m doing the tilts right but so far I’m enjoying this program. Learning a few new exercises.

Shelby

My legs feel like noodles, but it feels like progress!

Katana

W1/D5 - Quads and Calves

So far it’s pushing me, which I needed! Shorter workouts than I expected, but I’ve been very sore and hitting a lot of muscle groups. Loving it :)

Casey

W1/D6 - Chest and Triceps

W1/D7 - Rest

W2/D1 - Hamstrings and Glutes

Stephanie

W2/D2 - Back, Biceps, Abs

Second week in and I’m sore but loving it!

Nicole

W2/D3 - Shoulder and Abs

W2/D4 - Rest

Legs feel like jello after today's workout

Haley

Loved pushing myself with these exercises

Courtney

W2/D5 - Quads and Calves

Starting to love reverse planks! I used to hate them

Ooof those plank push-ups were something else today! 🥴but I did it!

W2/D6 - Chest and Triceps

W2/D7 - Rest

W3/D1 - Hamstrings and Glutes

W3/D2 - Back, Biceps, Abs

W3/D3 - Shoulder and Abs

W3/D4 - Rest

I don’t feel like I do the tibialis anterior squats correctly so I replace with 2 quick core exercises.

W3/D5 - Quads and Calves

Alexander

W3/D6 - Chest and Triceps

W3/D7 - Rest

W4/D1 - Hamstrings and Glutes

Definitely feeling and seeing the benefits of this workout, becoming my fav!

Pull ups are my worst enemy. I’m powering through them one rep at a time!

Rafael

W4/D2 - Back, Biceps, Abs

Always great. Definitely recommend the push yourself plan if you want to really work your body.

W4/D3 - Shoulder and Abs

W4/D4 - Rest

W4/D5 - Quads and Calves

W4/D6 - Chest and Triceps

W4/D7 - Rest

Love working glutes! I also add a band to many workouts when working hammies and glutes

W7/D2 - Back, Biceps, Abs

Community

More workouts from Alice (Pineapplebrat) Bozinovski