Name: Playbook - Ashley Ta - W1/d5 Back & Biceps
Uploaded: 2024-03-11T12:48:25.665Z
Duration: 40 min
Description: W1/d5 Back & Biceps

Lainey

For this workout you will need three sets of dumbbells: a light set, a medium set & a heavy set. You will also need a workout bench, but you can also utilize a chair/sofa in place if you don’t have one.
If at all you feel a certain exercise is too challenging for you, please direct message me so we can work on a solution to modify it for you. Everything can be modified, and please don’t feel embarrassed to ask. I would rather you ask me and we work up to it, than you not ask and don’t properly build up to it.
If you wish to add cardio, I suggest you always add your cardio at the END of a workout.

Lastly— I’m proud of you for showing up! Now, let’s get this workout done! :)

- Using a “medium” to “heavy” dumbbell 
- Hinge your body forward and slightly bend the opposite leg of the arm you will be using.
- With your arm that is holding the dumbbell to “row”, slowly and controlled bring your arm straight up, leading your elbows outwards.
- Fully extend all the way down, and stretching your lats downward.
- Focus on full extension and squeezing your shoulder blades at the top

Wide grip row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Using your “medium” dumbbells 
- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Using your “medium” dumbbell
- Start with dumbbell in one hand and your arm extended over an incline bench
*if you don’t have a bench, you can kneel down and put your elbow on your need to support yourself.
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell preacher curl

- Keep your elbows close to your body
- Curl the dumbbells up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

DB wide grip bicep curls

- Using your “medium” dumbbells 
- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- Also focus on keeping your glutes raised and to not let yourself lower your body down. Keep your core tight and body firm

Dumbbell pullover

W1/d5 Back & Biceps

Laura

Great workout to do at home or at the gym! Legs are jello

Renee

Sarah

W1/d1 legs

Ooh girl body weight dips kicked my ass!! Bet your tush I did 11 instead of 10 just to prove myself that yes the fuck I can!!!

Chanel

Jenaka Schwab

W1/d2 Chest & Triceps

And I thought leg day was hard 🥵 absolutely amazing!

W1/d3 Cardio & core

W1/d4 Shoulders

Mary Rose

Great leg day! Made some adjustments because of DB availability, but leg day is finished!

Paige

W2/d1 Legs

Kate

I love your app. I use it all the time but don’t always document it. It’s hard to work out from home on your own and this makes it so much easier. I started doing weight training 32 weeks ago and was getting so bored before I downloaded this.

Debby

W2/d2 Chest & Triceps

W2/d3 Cardio & Core

W2/d4 Shoulders

W2/d5 Back & Biceps

Leg day is NOT my favorite lol, but this workout was 🔥🔥🔥!! Definitely going to feel this tomorrow! 🥵

Tabitha

W3/D1 Legs

W3/D2 Chest & triceps

W3/d3 core & cardio

W3/D4: shoulders

W3/D5 back & biceps

Lexi Cummings

W4/d1 legs

W4/d2 chest & triceps

I absolutely love your core portions.  They’re really challenging for me, but I know I’ll get there. 🫶🏽

Dottie

Great workout! I had to modify because I’m injured 🤕. But! It was a good one!

W1/d5 Back & Biceps

Community

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