Name: Playbook - Arev @endicci - BACK/BI
Uploaded: 2022-03-26T01:22:34.158Z
Duration: 60 min
Description: BACK/BI

Loved it! I felt so weak and strong at the same time 😂

Denice

Karla

Shyann

challenging! my arms are shaking typing this, loved how it pushed me through my limits

Sierra

Killer! My arms are shaking!! 🥵💪🏼

Valarie

KILLER MY ARMS WERE DEAD. Please make sure to read of the exercises have descriptions about tempo! It’ll tell you how slowly to move through an exercise and that’s just as important ☺️

TEMPO: Hold for 1 sec at top

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

- This is a back movement, so tuck your arms into your hips at the bottom of the movement and imagine moving through your elbow
- A natural movement in the torso that makes the exercise feel better is stretching at the bottom, and moving your torso upright near the end of the movement

Straight Arm Pulldown

LAT SUPERSET

TEMPO: Pause at the end of every rep for 2 seconds before extending weight back

- Pull the attachment in towards your body leading with your elbow
- Keeping your body neutral and core engaged
- Elbows drive towards your lower abdomen, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Dual Handle Seated cable row

- Position a bar in a rack to about waist height (you can also use ropes like shown the video, but a bar on a rack is probably more easily accessible. A smith machine could also work)
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
(Feel free to do these unassisted)

Assisted pull-ups

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows right below your shoulder
- Lower slowly back to starting position

DB incline curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Using one dumbbell, put both hands under the top round platform of the dumbbell
- Position your hands palms up, and always keep your wrist rotated away from your body (while you’re pulling you might be inclined to rotate your wrist towards you since you’re pulling by trying not to)
- Like every other curl, don’t allow your shoulder to roll forward during and pull with your bicep!

Single DB Curl

BACK/BI

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

BACK/BI

Community

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