Name: Playbook - Ashley Barron - W6/D2 - Back & Biceps
Uploaded: 2021-11-18T14:10:20.652Z
Duration: 45 min
Description: W6/D2 - Back & Biceps

- 3x12/10/8 Seated Close Grip Rows
- 3x12 DB Alternating Hammer Curls
- 3x10 T-Bar Rows
- 3x10 Wide Grip Seated Rows
- 3x10 Rope Face Pulls
- 3x15 DB Reverse Flys
- 3x12 EZ Bar Curls

- 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

Close Grip Seated Row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar Rows

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide Grip Seated Row

- Pull the cable towards your face with elbows flared outward

Rope Face Pulls

- From a seated position, hinged forward to focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Reverse Flys

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

Ez Bar Curls

W6/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!!!

Alexandra

Nicole

W1/D4 - Chest & tris

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

My legs are shaking. Idk if I can walk after this. Loved it!!

W1/D5 - Quad focused

W1/D6 - Shoulders & abs

W2/D1 - Hamstrings & glutes

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 ❤️❤️❤️

W6/D2 - Back & Biceps

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