Name: Playbook - Ashley Barron - W2/D2 - Back & biceps
Uploaded: 2021-11-18T14:10:20.460Z
Duration: 45 min
Description: W2/D2 - Back & biceps

Killed me!! In a good way. Love these so much!! Can’t wait to see my progress at the end. So far I’ve seen my booty grow and my arms. Love it ❤️❤️❤️

Alexandra

3x12 Wide Grip Pulldown
3x12 Rope Bicep Curls
3x8 each DB Bent Over Rows
3x10 Close Grip Pulldown
3x12 each DB Static Holds
3x12 Rope Face Pulls
3x15 Inverted Rows

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip pulldowns

- Hold the rope with your palms facing each other
- Curl the rope up toward your shoulders engaging your biceps
- Lower with control

Rope Bicep Curls

- Support yourself using your opposite arm
- Row the dumbbell up toward your hip while retracting your shoulder back and engaging your lat
- Lower with control 
- Complete desired reps then repeat on the opposite side

DB Bent Over Rows

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close Grip Pulldown

- Holding one DB with your elbow bent to 90 degrees
- Complete bicep curls with the opposite arm for desired time or reps
- Repeat on the opposite side

DB Static Holds

- Pull the cable towards your face with elbows flared outward

Rope Face Pulls

- Position a bar in a rack to about waist height
- 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

W2/D2 - Back & biceps

Loved every second of this workout!!! I can’t wait to not be able to walk tomorrow😂

Haley

Perfect amount of challenge, definitely going to hurt in the morning!

Samantha

Hailey

W1/D1 - Hamstrings & glutes

W1/D2 - Back & biceps

Omg this was the best workout I have done in a while!!!

Michelle Newhook

W1/D3 - Leg day plyo

Hate doing push ups but today I pushed through it and I’m feeling damn good!!!

Nicole

W1/D4 - Chest & tris

This was a deadly workout!!!! I can hardly walk now😅 scared to wake up tomorrow!!

W2/D2 - Back & biceps

Community

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