Name: Playbook - Aubri & Liv - 5/1: BACK + BICEP GYM
Uploaded: 2024-05-13T00:36:55.082Z
Duration: 50 min
Description: 5/1: BACK + BICEP GYM

Avery

Spring

Rachel

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES 

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

If your gym doesn’t have bands, perform using dumbbells. Switch standing row for bent over row

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell fly

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull Aparts

- Stand with both feet on resistance band holding handles long next to your sides
- Slowly both hands up towards your shoulders,
squeezing the biceps and keeping your elbows next to your sides.
- Slowly lower the arms back down towards the start position, then repeat.

Band Bicep Curl

- Start by securing a band to an anchor point at chest height, and standing facing it.
- Grasp the handles in both hands, with your arms fully extended in front of you.
- Pull the handles towards your armpits, while keeping an "open chest" posture.
- Return to the start position under control. 
- Repeat.

Band Standing Row

Activation

2 exercises. 3 rounds.

LAT PULLDOWNS: Your goal is to lift as heavy as possible for the 10 reps. Record the weight you lift.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Straighten arms forward 
- Bring arms back to top of bicep curl position 
- Lower with a controlled motion

bicep curl + serve

SUPERSET 1

2 Exercises. 3 Rounds.

SINGLE ARM ROW- Squeeze and hold at the top of each rep for a 2 count, no jerking, be strict in your motion.

- Support yourself using your opposite arm on a bench
- Row dumbbell to your hip while retracting your shoulder back
* 12 reps per side

Dumbbell Single Arm Row

- 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

Seated cable row

SUPERSET 2

We are starting & ending our circuit with hammer curls to really activate & work those bicep muscles.

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

Dumbbell Hammer Curls

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Grab the rope with an overhand grip
- Pull down towards hips
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope Pulldown

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated Face Pull

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

REST

BURNOUT (optional)

5/1: BACK + BICEP GYM

Miranda

Lori

5/11: SHOULDERS + ABS GYM

Buns of steel from this workout🧡🍑🍑

Ali Roberto

5/10: LOWER BODY GYM

I like these cardio workouts! PLEASE ADD MORE!! 😊😊

Maddie

5/8: FULL BODY STRENGTH + CARDIO GYM

i do love these workouts don’t get me wrong but they’re just inconvenient. it’s very unrealistic to be able to go to 3 different stations for a super set in a crowded gym without a machine being taken up BUT that is said with love not hate🫶🏼

Brooklyn

😮‍💨😮‍💨😮‍💨😮‍💨

Taylor

5/7: BACK + BICEP GYM

Emil

Emily Hobus

5/6: LOWER BODY GYM

Alison

5/11: SHOULDERS + ABS HOME

5/10: LOWER BODY HOME

Absolutely KILLER! I’m drenched in sweat

Lexie

London

5/8: FULL BODY STRENGTH + CARDIO HOME

By giving alternative when we don’t have the material at home☺️

wish there was a little bit of lower back but overrall I loved it!!

Faith

5/7: BACK + BICEP HOME

aimee

Ashlyn

It was good. I didn’t have time to go to the gym so I did the at home lower work out at my apartment gym and it was a burner!

5/1: BACK + BICEP GYM

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