Name: Playbook - Arev @endicci - WEEK 1 / DAY 2
Uploaded: 2022-12-27T22:24:46.037Z
Duration: 60 min
Description: WEEK 1 / DAY 2

Desada

Great, I just wish there was alternatives for beginners. But overall I try and give it my all

Lesley

Mariam

Erisa Adams

Shyann

Strength sets here: move up in weight until your last 5 rep is near failure. Challenge yourself!

- Bend over at 90 degrees (if your hamstring flexibility isn’t there yet, you can come up a little higher)
- Put your hands over the bar and hold with an overhand grip
- Pull your elbows back and bring the bar up (lead with your elbows)

Bent Over Overhand Barbell 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

- 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

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

- 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

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- 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

WEEK 1 / DAY 2

kenny

Angelica Fosu

Huma Aziz

WEEK 1 / DAY 1

At first I didn’t think it would hurt this bad… IT DID. Another killer workout by Arev!!

Izabell

Leah

WEEK 1 / DAY 3

Karen

Abby

WEEK 1 / DAY 4

Bashayer

Elena

taylor

WEEK 1 / DAY 5

Gabrielle Rick

Jessica

WEEK 1 / DAY 7

T bar video and explanation isn’t showing

Sheily

The videos for t bar rows and smith machine rows aren’t working but solid workout !

WEEK 2 / DAY 1

I can only see 1 exercise but it says it’s about a 45 min long workout

WEEK 2 / DAY 2

I loved this workout sm!! I feel swole 😎😎😎🫶🏽

Stephanie

WEEK 2 / DAY 3

Carolina

can’t walk but in the best way possible

WEEK 2 / DAY 4

WEEK 2 / DAY 6

WEEK 2 / DAY 7

WEEK 3 / DAY 1

WEEK 3 / DAY 2

WEEK 3 / DAY 3

WEEK 3 / DAY 4

Noemi

The step up circuit fucked me up 😅🤩 but I love it

WEEK 3 / DAY 5

WEEK 3 / DAY 7

WEEK 4 / DAY 1

WEEK 4 / DAY 2

WEEK 4 / DAY 3

Daniela

WEEK 4 / DAY 4

WEEK 4 / DAY 5

WEEK 4 / DAY 7

such a good pump from this workout!! 10/10 🍑🍑

WEEK 5 / DAY 1

Varinder

arms r unwell after those inverted rows 🫠

WEEK 5 / DAY 2

WEEK 5 / DAY 3

WEEK 5 / DAY 4

WEEK 5 / DAY 5

WEEK 5 / DAY 7

WEEK 6 / DAY 1

WEEK 6 / DAY 2

WEEK 6 / DAY 3

WEEK 6 / DAY 4

Emily

WEEK 6 / DAY 5

WEEK 6 / DAY 7

Ok you didn’t have to kill me like that …

WEEK 7 / DAY 1

Yolanda

WEEK 7 / DAY 2

WEEK 7 / DAY 3

WEEK 7 / DAY 4

WEEK 7 / DAY 5

WEEK 7 / DAY 7

WEEK 8 / DAY 1

WEEK 8 / DAY 2

Crazy to think these made me almost puke in the beginning….

WEEK 8 / DAY 3

WEEK 8 / DAY 4

WEEK 8 / DAY 5

WEEK 8 / DAY 7

WEEK 9 / DAY 1

WEEK 9 / DAY 2

WEEK 1 / DAY 2

Community

More workouts from Arev @endicci