Name: Playbook - Ally Minson - W1 D2: Back & Biceps
Uploaded: 2023-11-08T04:10:42.970Z
Duration: 45 min
Description: W1 D2: Back & Biceps

- 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

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Single arm cable row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Cable rear delt fly

W1 D2: Back & Biceps

Perfect!! Got me motivated for my 5am workout even though I was tired!

abby

Janelle Trichell

Cassie

W1 D1: Glutes & Hamstrings

W1 D3: Active Rest Day

W1 D4: Full Body

W1 D5: Quads & Glutes

W1 D6: Chest & Triceps

W1 D7: Active Rest Day

W2 D1: Quads, Glutes & Calves

W2 D2: Back & Biceps

W2 D3: Active rest day

W2 D4: Full Body

W2 D5: Glutes & Hamstrings

W2 D6: Chest, Triceps & Shoulders

W2 D7: Active Rest Day

W3 D1: Legs

W3 D2: Back & Biceps

W3 D3: Active Rest Day

W3 D4: Full Body

W3 D5: Legs

W3 D6: Chest & Triceps

W3 D7: Active Rest Day

W4 D1: Legs

W4 D2: Back & Biceps

W4 D3: Active Rest Day

W4 D4: Full Body

W4 D5: Legs

W4 D6: Chest & Triceps

W4 D7: Active Rest Day

W5 D1: Glutes & Hamstrings

W5 D2: Back & Biceps

W5 D3: Active Rest

W5 D4: Full Body

W5 D5: Quads, Glutes, Calves

W5 D6: Chest & Triceps

W5 D7: Active Rest

W6 D1: Glutes & Hamstrings

W6 D2: Back & Biceps

W6 D3: Active Rest

W6 D4: Full Body

W6 D5: Glutes & Quads

W6 D6: Chest & Triceps

W6 D7: Active Rest

W1 D2: Back & Biceps

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