Name: Playbook - Arianne Deveau - W1/D2 Back + biceps
Uploaded: 2023-08-07T01:03:22.504Z
Duration: 60 min
Description: W1/D2 Back + biceps

Majorie

Beatriz Nena

Back & biceps workout, let’s get strong 💪🏽

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- With a neutral grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated neutral grip cable row

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

1/2 kneeling single arm cable row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

W1/D2 Back + biceps

Ashley

Sandrine

 Cassie

W1/D1 Quads + glutes

j’ai vraiment aimée mais je l’ai trouver un peu cour personnellement. par contre j’ai adorer et j’ai mal au bras dans un bon sens!

léa-rose

W1/D3 Shoulders + triceps

W1/D4 Glutes + hamstrings

Amazing workout! Really felt this in my back.

W1/D2 Back + biceps

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