Name: Playbook - Ashley Ta - Back + biceps
Uploaded: 2024-03-14T13:52:51.716Z
Duration: 50 min
Description: Back + biceps

You will need:
- cable machine 
- cable machine attachments
- dumbbells

1. Grab the wide bar with an overhand grip, slightly wider than shoulder-width apart.

2. Sit upright with your chest up and shoulders back. Keep your feet flat on the ground and your knees bent at a 90-degree angle.

3. Begin the exercise by pulling the bar down towards your upper chest. Keep your elbows pointing down and your back straight.

4. As you pull the bar down, squeeze your shoulder blades together and engage your lat muscles. Focus on pulling from your back rather than using your arms.

5. Once the bar is near your upper chest, pause for a moment and then slowly return it to the starting position by extending your arms fully.

Remember to start with a weight that challenges you but allows you to maintain proper form. As you become more comfortable with the exercise, you can gradually increase the weight. It's important to prioritize proper form and technique over lifting heavy weights.

Lat pulldown

1. Stand in front of a cable machine with your feet shoulder-width apart. Adjust the cable attachment to the lowest position and attach a straight bar or handle.

2. Grab the bar or handle with an underhand grip, palms facing up. Stand with your arms fully extended, keeping your elbows close to your sides.

3. Engage your core, keep your back straight, and maintain a slight bend in your knees throughout the exercise.

4. Keeping your upper arms stationary, exhale and slowly curl the bar or handle towards your shoulders, contracting your biceps. Keep your wrists straight and avoid using momentum to lift the weight.

5. Once your biceps are fully contracted and the bar is close to your shoulders, hold the position for a brief moment, squeezing your biceps.

6. Inhale and slowly lower the bar or handle back to the starting position, fully extending your arms.

Remember to maintain controlled movements throughout the exercise and focus on contracting your biceps. Avoid swinging or using your back to lift the weight. Adjust the weight to a level that allows you to perform the exercise with proper form and without straining your muscles.

Cable bicep curls

1. Stand in front of a cable machine with your feet shoulder-width apart. Attach a straight bar or handle to the high pulley.

2. Grab the bar or handle with an overhand grip, palms facing down. Stand with your arms fully extended, keeping your elbows slightly bent.

3. Engage your core, keep your back straight, and maintain a slight bend in your knees throughout the exercise.

4. Keeping your upper arms stationary, exhale and slowly push the bar or handle down towards your thighs, using your lats to initiate the movement. Keep your wrists straight and avoid using momentum to push the weight.

5. Continue pushing the bar or handle down until your arms are fully extended and you feel a stretch in your lats.

6. Inhale and slowly raise the bar or handle back to the starting position, maintaining control throughout the movement.

Remember to keep your body stable and avoid excessive leaning or swinging during the exercise. Focus on using your lats to control the movement and avoid using your arms or shoulders to lift the weight. Adjust the weight to a level that allows you to perform the exercise with proper form and without straining your muscles.

Straight arm lat push down

1. Sit on a bench/chair/floor with your back straight and feet flat on the floor. Adjust the pulley attachment on a cable machine.

2. Grab the rope or handles with an overhand grip and extend your arms fully in front of you. Your palms should be facing each other.

3. Engage your core and maintain a slight bend in your knees throughout the exercise.

4. Keeping your back straight, exhale and pull the rope or handles towards your face, retracting your shoulder blades. Focus on squeezing your upper back muscles.

5. As you pull, keep your elbows high and out to the sides, aiming to bring the rope or handles towards your temples or just above your forehead.

6. Hold the position for a brief moment, squeezing your upper back muscles.

7. Inhale and slowly extend your arms back to the starting position, maintaining control throughout the movement.

Remember to keep your body stable and avoid using momentum to perform the exercise. Focus on engaging your upper back muscles to initiate the movement and avoid using your arms or shoulders to pull the weight. Adjust the weight to a level that allows you to perform the exercise with proper form and without straining your muscles.

Seated cable face pulls

1. Stand up straight with a dumbbell in each hand, palms facing your body. Keep your feet shoulder-width apart and your core engaged.

2. Let your arms hang down at your sides, with your elbows slightly bent.

3. Exhale and slowly lift the dumbbells by flexing your elbows, keeping your palms facing your body throughout the movement. Keep your upper arms stationary and avoid swinging or using momentum.

4. Continue lifting the dumbbells until your forearms are vertical and your biceps are fully contracted. Hold the contraction for a brief moment, squeezing your biceps.

5. Inhale and slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Make sure to keep your upper body still and avoid using your back or shoulders to lift the dumbbells. Focus on using your biceps to perform the curling motion. Adjust the weight of the dumbbells to a level that allows you to perform the exercise with proper form and without straining your muscles.

Hammer curls

1. Start by positioning yourself face down on the floor, with your hands slightly wider than shoulder-width apart. Place your palms flat on the ground, fingers pointing forward or slightly turned out.

2. Extend your legs straight behind you, with your toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your back flat throughout the exercise.

3. Exhale and push through your palms, straightening your arms and lifting your body off the ground. Keep your elbows close to your body and avoid letting them flare out to the sides.

4. Continue pushing until your arms are fully extended, but without locking your elbows. Keep your body straight and avoid sagging your hips or arching your back.

5. Inhale and slowly lower your body back down to the starting position, bending your elbows and allowing your chest to lower towards the ground.

Make sure to maintain proper form throughout the exercise. Avoid letting your hips sag or your back arch, as this can strain your lower back. If you find it difficult to perform a full push-up, you can modify the exercise by starting on your knees instead of your toes, or by using an elevated surface such as a bench or step. Gradually work your way up to performing the exercise on your toes as you build strength.

Push ups

Back + biceps

Chest & triceps

Was great to follow a good plan 
Perhaps a beginner, intermediate, advanced options would be cool

Caitlin

Chest and triceps

Shoulders: dumbbells only

Always love this workout on shoulder day!

Laura

Lexi Cummings

Shoulders

Chest

Home workout for the win 💪🏾💥💥

Dumbbell only- back

Paige

Great workout!  My triceps already feel it and I know my chest definitely will tomorrow.

Danielle

Chest & triceps: gym

Cable only: back day

Great workouts! I was able to do them in my office!

Marian

I feel absolutely amazing after doing this dumbbells only: chest and shoulders workout

Back + biceps

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