Name: Playbook - Ally Lewis - Back & biceps week 1
Uploaded: 2023-02-13T20:01:43.644Z
Duration: 60 min
Description: Back & biceps week 1

Not me dying during the 21s 🙃 so hard but so good!!!

Jonah

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
-Go heavy

Barbell bicep curls

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

- Start holding the bar with your palms facing towards you 
-Curl the barbell up 
- Focus on a slow controlled movement

Reverse curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Hold the bar with your palms away from you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Overhand grip pull-up/chin-up

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-up

7 lower half curls
7 upper half curls 
7 full curls 
Do all 21 reps in a row as one set

- With a barbell in your hands and your palms facing up
- Curl bar toward 90 degrees 
- Lower back down slow and controlled

Barbell lower half bicep curls

- With a barbell in your hands and your palms facing up
- Starting at 90 degrees curl bar toward shoulders 
- Lower back down slow and controlled to 90 degrees

Barbell bicep curls upper half

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Back & biceps week 1

Good workout! Legs are definitely jello now!

Isaiah

Ralyn

This is definitely not a beginner workout. I'm getting back into going to the gym, and I stuck with it, but imagine it's your first time ever setting foot in a gym. Single leg RDLs? 15 reps of a hip thrust? This one is difficult for someone marginally comfortable in a gym. Confidence is built, not a spontaneous thing you jump into. And a gym is an intimidating place

Kristen Bennett

Legs day 1 week 1

Tough as shit. Not sure why I picked arms when I have to wash my hair today 😂

Jessica

Ashley Belcher

Alyssa

Chest tri shoulder 1

Lucia

Cardio & core

Alex

This had the best amount of “push yourself” and “damn I’m dead”

Shannon

Legs 2

Loving this beginner gym program so far !

Legs 1 week 2

Push 2

Whew feeling stronger and fitter already 👍🏾

Cardio & Core 2

Jenna💕

The iso curls are my fav!!! Such a burner

Pull 2

The jumping lunges had me dead at the end 😩

Legs 1 week 3

Push 3

Really wasn’t feeling the gym today. But after this workout I feel amazing! So happy I did it!!

Back & biceps week 1

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