Name: Playbook - Ashley Thomas - W4/D2: Back, Biceps, & Core
Uploaded: 2024-01-19T23:30:04.021Z
Duration: 60 min
Description: W4/D2: Back, Biceps, & Core

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Hold the dumbbells with your palms facing away from you.
Curl the dumbbell up engaging your bicep.
Lower with a controlled motion.

Dumbbell curls

Circuit 1: Back & Biceps

Bend at a 45 Degree angle with you back arched. Pull down using your lats and not your arms to bring the rope towards your thighs. 
Keep your chest up at the bottom of the movement as you squeeze through your lats. Slowly release the bar up controlling the move.

Cable Rope Lat Pullover

- Bend over hinging at the hip
- Raise the cables keeping your arms fully extended 
- Pause slightly at the top and come down

Bent over Cable Rear Delt Fly

Begin with holding a DB in each hand. Perform a bicep curls to the front of the body. At the top of the curl rotate to outside the shoulders and slowly lower down. Come back to center and repeat.

Circle DB Bicep curls

Circuit 2: Back & Biceps

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Reverse table top

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

X 30-60 seconds

Plank (elbows)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

X 30-60 seconds per side

Elbow side plank

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Circuit 3: Core

W4/D2: Back, Biceps, & Core

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

W1/D4 Chest, Shoulders, Triceps, & Core

W2/D1 Lower Body & Core

W2/D2 Back, Biceps, & Core

W2/D3 Legs & Glutes

W2/D4: Chest, Shoulders, Triceps, & Core

W3/D1: Legs & Glutes

W3/D2: Back, Biceps, & Core

W3/D3 Legs & Glutes

W3/D4 Chest, Shoulders, Triceps & Core

W3/D5 Full Body (Optional)

W4/D1: Legs & Glutes

W4/D3 Legs & Glutes

W4/D4 Chest, Shoulders, Triceps & Core

W4/D5 Full Body (Optional)

W5/D1 Legs & Glutes

W5/D2 Back, Biceps, & Core

W5/D3 Legs & Glutes

W5/D4 Chest, Shoulders, Triceps & Core

W5/D5 Full Body (Optional)

W6/D1 Legs & Glutes

W6/D2 Back, Biceps, & Core

W6/D3 Legs & Glutes

W6/D4 Chest, Shoulders,Triceps & Core

W6/D5 Full Body (Optional)

W7/D1 Legs & Glutes

W7/D2 Back, Biceps, & Core

W7/D3 Legs & Glutes

W7/D4 Chest, Shoulders, Triceps & Core

W7/D5 Full Body (Optional)

W8/D1 Legs & Glutes

W8/D2 Back, Biceps, & Core

W8/D3 Legs & Glutes

W8/D4 Chest, Shoulders, Triceps & Core

W8/D5 Full Body (Optional)

W4/D2: Back, Biceps, & Core

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