Name: Playbook - Alyssa Wright - W4/D3 Back + Biceps
Uploaded: 2022-12-31T22:05:23.137Z
Duration: 45 min
Description: W4/D3 Back + Biceps

Christina

Back & Biceps Today! Focusing on pull movements. Toning & strengthening your arms and back.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

Warm-up:
•Arm circles (20 forward, 20 backward)
•TRX Row 2 x 10
• Rear Flyers with dumbbells 2 x 10

1. Cable Crossovers 3 x 15
2. Bent over row 3 x 8 ( 8 supinated, 8 pronated)
3. machine preacher curl 3 x 10
4. Lat Pull down ( HIGH REP/ SETS follow along on demonstration video and definition).
5. Bicep curls 4 x 10
6. Single arm Lat pull 3 x 12 superset Lat push down 3 x 10

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

* 8 SUPINATED, 8 PRONATED* (16 reps total,3 rounds) 

‼️When your palm or forearm faces up, it's supinated. When your palm or forearm faces down, it's pronated‼️ (Learning tip 😁) ^ 

- 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
- can be done with smith machine

Bent over barbell row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

Superset

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

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

Dumbbell bicep curls

Single arm Lat pull

Lat pushdown

W4/D3 Back + Biceps

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Jackie

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

Ashley

W1/D1 Leg Day

Melisa

Just adding a few more work outs to shoulders! Loved it though!

Angela

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

Chase

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W4/D3 Back + Biceps

Community

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