Name: Playbook - Arev @endicci - Back/Bi
Uploaded: 2022-02-08T02:18:53.329Z
Duration: 65 min
Description: Back/Bi

- Grab the attachment with ur hands inside shoulder width. I’m using a small attachment here but if your gym doesn’t have one, feel free to grab the long bar towards the center
- 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

Close grip 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

Complete circuit on 1 arm, then repeat for the other. Rest after second arm

- Keep your torso diagonal to the floor 
- Pull through your elbows

Single Arm DB Diagonal Row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor and shoulder pinched to the pad
- Lower slowly back to starting position

Single Arm Dumbbell incline curls

Back & Read Delt Superset

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep one arm at a time 
- For the arm that’s not curling, make sure it’s completely lowered, with elbow lockout 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

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

BACK/BI

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

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