Name: Playbook - Ashley Watts - Day 3 - Back & Biceps
Uploaded: 2023-02-27T04:26:13.410Z
Duration: 30 min
Description: Day 3 - Back & Biceps

Rachel

Christine

Went up in weights! Felt amazing 👍🏼

Let’s just say, glad it was arm day cause my legs are sooo sore! Another great workout!

Stephanie

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10 rep exercises = increase weight each set

- Attach the band high on a wall and position your body in a slight squat with back straight at a 45° angle facing the band 
- Push the band down with arms straight, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pushdown

- Secure a resistance band attached high on a wall or another sturdy object
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

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

Dumbbell bicep curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Day 3 - Back & Biceps

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