Name: Playbook - Amy Jo - W4 / D3 back + biceps
Uploaded: 2024-01-27T23:34:49.122Z
Duration: 30 min
Description: W4 / D3 back + biceps

Such a great workout! 
I’m feeling so much more confident in my movements compared to week 1 🙌🏼💪🏼

Tracie

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 ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

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

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

Single Arm Dumbbell Bent Over Row

- Bend over to about 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent Over Dumbbell Flies

Dumbbell Underhand Grip Row

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

Dumbbell Bicep Curls

W4 / D3 back + biceps

Such a good burner focusing on my fitness journey again!

Erin

Simple and effective! I am excited to continue!

Celeste

A great burn and love the idea behind staying on the same exercises. I think this will be a great addition to my routine.

Shelby

W1 / D1 glutes + hamstrings

Ceilidh Leyan Miller

Debbie Silva

Great workout! Can definitely feel the burn 🥵

Leslie

W1 / D2 chest, shoulders, + triceps

Nikki

This workout felt great! Amy is the BEST!!

My arms are killing me but it felt great!

Miranda

W1 / D3 back + biceps

Jess

Much more difficult than the others! I liked it though! Pushed me past my comfort zone

Payton

Single leg box squats are tough! I’m most excited to conquer them over any other move 💪🏼🙌🏼

W1 / D4 quads, calves, + glutes

Such a good workout to start the week!! 👏🏻🔥

Stephanie

Glutes on 🔥🔥🔥
I added some glute pulses at the end of each set of hip thrusts and I’m feeling the burn 🙌🏼😁 Proud of myself for pushing through another day 💪🏼

W2 / D1 glutes + hamstrings

OMG my shoulders are on 🔥🔥. Amazing workout this morning!

My shoulders are on 🔥! But, I feel great 💪🏼

W2 / D2 chest, shoulders, + triceps

W2 / D3 back + biceps

This is my favorite workout of the program! I feel like I did better this week than last!

W4 / D3 back + biceps

Community

More workouts from Amy Jo