Name: Playbook - Amy Jo - W1 / D4 BACK + BICEPS 😵
Uploaded: 2024-05-01T17:29:01.903Z
Duration: 45 min
Description: W1 / D4 BACK + BICEPS 😵

Fantastic workout this morning, I’ve been able to get all the exercises in with a home version with the help of bands!!

Ceilidh Leyan Miller

DB Single Arm Bent Over Row

- 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

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Close Grip Cable Row

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

Dumbbell Bicep Curls

Single Arm Cable Lat Pulldown

Cable Bicep Curl

W1 / D4 BACK + BICEPS 😵

Shelby

Amy, my a** cheeks want a formal apology 🥹

Jayla

Great first workout of the let’s be spooky split!! 🔥🔥🔥🔥

W1 / D1 GLUTES + HAMS 👻

Marisela

Mandy

Fantastic workout at home on this very rainy morning!

W1 / D2 CHEST + SHOULDERS 💀

Bernadette

W1 / D3 LEG DAY 🪦

OMG my legsssss!!!!!! That was an inane workout!! Thank you Amy!! Loved it!!

W2 / D1 GLUTES + HAMS 👻

W2 / D2 CHEST + SHOULDERS 💀

W2 / D3 LEG DAY 🪦

Back & Bi’s day is definitely my new favourite day of the week! 💪🏻💪🏻

W2 / D4 BACK + BICEPS 😵

My legs are now on 🔥🔥🔥 that was a great workout! I think Amy is gonna kill me! 😍😍

W3 / D1 GLUTES + HAMS 👻

W3 / D2 CHEST + SHOULDERS 💀

W3 / D3 LEG DAY 🪦

Love this workout!! Best day of the week is back and biceps day!

W3 / D4 BACK + BICEPS 😵

W4 / D1 GLUTES + HAMS 👻

First day back to my lift in over a week. With an educational work program for the last week and help week at Orange Theory I have been so busy! Glad to get back to my normal routine!!

W1 / D4 BACK + BICEPS 😵

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