Name: Playbook - Amy Jo - W1 / D4 Back + Biceps
Uploaded: 2024-05-01T17:29:01.911Z
Duration: 45 min
Description: W1 / D4 Back + Biceps

Great workout!! Good start to my Saturday morning!

Ceilidh Leyan Miller

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

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⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

TARGETS: latissimus dorsi (lats), rhomboids, trapezius, posterior deltoids, biceps brachii, forearm muscles, core muscles 

-Start by standing with your feet shoulder-width apart and hold a dumbbell in one hand.
-Let the dumbbell hang down toward the floor, with your arm fully extended and palm facing your body.
-Engage your core throughout the exercise.
-Initiate the rowing movement by pulling the dumbbell upward, leading with your elbow. 
-Squeeze your shoulder blades together and focus on engaging the muscles of your upper back.
-Bring the dumbbell up to your side, keeping your elbow close to your body and your wrist straight.
-Pause briefly at the top of the movement, feeling the contraction in your back muscles.
-Lower the dumbbell back down in a controlled manner, fully extending your arm.
-Breathe naturally throughout the exercise, exhaling as you pull the dumbbell up and inhaling as you lower it down.
-Choose an appropriate weight that challenges you but allows for proper form and control.

DB Single Arm Bent Over Row

TARGETS: latissimus dorsi(lats), biceps, rhomboids, rear deltoids 

-Sit on a lat pulldown machine with your knees positioned under the pads and your feet flat on the floor.
-Grasp the handles with a neutral grip (palms facing each other), placing your hands shoulder-width apart or slightly wider.
-Keep your back straight, chest lifted, and engage your core muscles.
-Start with your arms fully extended, allowing your shoulder blades to protract.
-Pull the handles down towards your upper chest, leading with your elbows.
-Squeeze your shoulder blades together and focus on engaging your lats.
-Pause briefly at the bottom of the movement, feeling the contraction in your back muscles.
-Slowly return to the starting position, fully extending your arms and allowing your shoulder blades to protract again.
-Maintain control throughout the exercise, avoiding any swinging or momentum.
-Breathe naturally throughout the movement, exhaling as you pull the handles down and inhaling as you return to the starting position.
-Choose an appropriate weight that allows you to perform the exercise with proper form and control.
-Adjust the seat and pad positions as necessary to accommodate your height and ensure a comfortable and stable position.

Neutral Grip Lat Pulldown

TARGETS: rhomboids, read deltoids, middle trapezius 

-Sit on a cable row machine, with your feet flat on the footplates and your knees slightly bent.
-Grasp the handles with a close grip, with your palms facing each other and hands positioned shoulder-width apart or narrower.
-Sit upright, maintaining a straight back and engaging your core muscles.
-Start with your arms fully extended, allowing your shoulders to protract.
-Pull the handles towards your belly button, leading with your elbows and squeezing your shoulder blades together.
-Keep your elbows close to your sides throughout the movement.
-Pause briefly at the end of the movement, feeling the contraction in your back muscles.
-Slowly release the tension and return to the starting position, fully extending your arms and allowing your shoulders to protract again.
-Maintain control throughout the exercise, avoiding any swinging or using momentum to move the weight.
-Breathe naturally throughout the movement, exhaling as you pull the handles towards your chest and inhaling as you return to the starting position.
-Adjust the weight on the machine according to your strength and ability to maintain proper form.

Seated Close Grip Cable Row

TARGETS: latissimus dorsi(lats), rear deltoids, rhomboids, biceps 

-Stand facing a cable machine with a straight bar attachment positioned at shoulder height or above. 
-Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
-Step back to create tension in the cable and position your feet shoulder-width apart.
-Lean forward slightly from the hips, maintaining a neutral spine and engaging your core.
-Start with your arms extended forward, keeping a slight bend in your elbows.
-Initiate the movement by pulling the bar down, leading with your elbows.
-Squeeze your shoulder blades together and focus on engaging your lats.
-Pause briefly at the bottom of the movement, feeling the contraction in your lats.
-Slowly release the tension and return the bar to the starting position, fully extending your arms.
-Maintain control throughout the exercise, avoiding any swinging or jerking motions.
-Breathe naturally throughout the movement, exhaling as you pull the bar down and inhaling as you return to the starting position.
-Choose an appropriate weight that allows you to perform the exercise with proper form and control.

Cable Lat Prayer

TARGETS: biceps 

-Start by standing with a dumbbell in each hand, palms facing forward.
-Keep your feet shoulder-width apart, knees slightly bent, and maintain a neutral spine.
-Begin with your arms fully extended, allowing the dumbbells to hang by your sides.
-Initiate the movement by bending one arm at the elbow and curling the dumbbell towards your shoulder.
-Keep your elbow close to your side and avoid using momentum to lift the weight.
-Squeeze your bicep at the top of the movement, feeling the contraction.
-Slowly lower the dumbbell back down to the starting position, fully extending your arm.
-As you lower one arm, simultaneously begin curling the other arm up in the same manner.
-Continue alternating arms, curling one at a time, throughout the exercise.
-Maintain control and avoid swinging or using your back to lift the weights.
-Breathe naturally throughout the movement, exhaling as you curl the dumbbell up and inhaling as you lower it down.
Choose an appropriate weight that allows you to maintain proper form and control throughout the exercise.
-Focus on the mind-muscle connection and engage your biceps to perform the movement.

Alternating Dumbbell Bicep Curls

TARGETS: latissimus dorsi(lats), rhomboids, biceps, rear deltoids, lower trapezius, forearm muscles 

-Attach a resistance band securely to a pull-up bar, ensuring it can support your body weight.
-Step or place one foot into the bottom of the resistance band, creating tension in the band.
-Grasp the pull-up bar with your preferred grip 
-Hang from the bar with your arms fully extended, shoulders engaged, and core activated.
-Initiate the movement by pulling yourself up towards the bar, leading with your chest and pulling your elbows down and back.
-Use the resistance from the band to assist you in completing the pull-up.
-Focus on engaging your back muscles, particularly the latissimus dorsi (lats), throughout the movement.
-Pull yourself up until your chin is above the bar or as high as you can comfortably go.
-Slowly lower yourself back down to the starting position, fully extending your arms.
-Maintain control and avoid swinging or using momentum to complete the exercise.
-Breathe naturally throughout the movement, exhaling as you pull yourself up and inhaling as you lower down.
-Adjust the resistance band as needed to provide the appropriate level of assistance.
-Gradually reduce the assistance provided by the band as you gain strength and progress.

Banded Pull Ups

Back + Bicep Superset

W1 / D4 Back + Biceps

Carley

Brittany Mills

W1 / D1 Glutes + Hamstrings

Veronica

Enjoyed this workout so much! My arms and shoulders are burning up! Always good to leave the gym feeling like that! 🔥

Kirsten

W1 / D2 Shoulders + Triceps

Nikki

Okay, the stability ball was FUN! What a burn!

W1 / D3 Full Lower Body

W1 / D5 Full Body + Core

W2 / D1 Glutes + Hamstrings

Oooo shoulders on fire in a good way!! 🔥😍

W2 / D2 Shoulders + Triceps

First workout at the “new gym” for the summer. Limited equipment but I made it work!! Great workout! Thank you Amy!! 🔥🔥🔥

W2 / D3 Full Lower Body

W2 / D4 Back + Biceps

W2 / D5 Full Body + Core

Amy is gonna kill me!! That was a fantastic and very sweaty workout session this morning!! Feeling great and was also able to increase of weights!

W3 / D1 Glutes + Hamstrings

Amazing left this morning. I did not want to do this lift but I’m so glad I did!!

W3 / D2 Shoulders + Triceps

W3 / D3 Full Lower Body

Amy is gonna KILL US with these workouts!! Fantastic back & biceps workout this morning.

W3 / D4 Back + Biceps

W3 / D5 Full Body + Core

This one kicked my rear, like legs shaking walking out the gym! Goodness! 🥵

W4 / D1 Glutes + Hamstrings

W4 / D2 Shoulders + Triceps

Them hamstring curls get me every time🥵

Full lower body fire 🔥 Had me walking out on jello legs. Great way to start the day!

Courtney Dawson

W4 / D3 Full Lower Body

I really needed this workout this morning!! Felt great to get in a KILLER workout!

W1 / D4 Back + Biceps

Community

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