Name: Playbook - Aubri & Liv - 5/7: BACK + BICEP GYM
Uploaded: 2024-05-19T15:26:26.282Z
Duration: 50 min
Description: 5/7: BACK + BICEP 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

Avery

😮‍💨😮‍💨😮‍💨😮‍💨

Taylor

Kenidee

When I say we are hitting back and biceps hard today, I mean HARD! Let’s have fun.

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 you don’t feel warmed up enough after these movements, repeat.

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

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

Bent over dumbbell fly

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

1. Start in a bear plank position by getting on all fours with your knees slightly lifted off the ground and your hands directly under your shoulders.
2. Engage your core and keep your back flat, forming a straight line from your head to your heels.
3. Lift your right hand off the ground and tap your left shoulder, while keeping your hips and shoulders stable.
4. Place your right hand back on the ground and repeat the movement with your left hand tapping your right shoulder.
5. Continue alternating shoulder taps for the desired number of repetitions or time.
*10 each side

Bear Plank Shoulder Taps

Activation

- 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

2 exercises. 3 rounds.

BENT OVER ROW NEUTRAL GRIP: You can support chest on incline bench with dumbbells if needed. 

SINGLE ARM LAT PULLDOWN: Sit tall to avoid dipping into the opposite side body as you pull down. Hard squeeze at the bottom.

- Grab the handle with one hand 
- Pull down towards the top of your chest
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side
* 10 reps per side

Single arm lat pulldown

- Stand in a half deadlift like position - bent at hips, midline set in neutral (spine in neutral), and grasp a barbell with your hands shoulder-width apart and arms hanging with palms facing away from you. 
- Pull the bar towards your body by squeezing your shoulder blades together.
- Pause at the top, and return to starting position.

Bent Over Row Reverse Grip

SUPERSET 1

2 Exercises. 3 Rounds.

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

CABLE CROSS FLIES: move slow & controlled. Hard squeeze on extension. 

Your arms & lats will be TIRED after this superset. Take it slow & controlled. Engage the lats & FEEL the movements. Really focus on mind & muscle connection for these two lifts.

- 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

- Keep your arm extended and focus on the back of your shoulders
* 10 reps each

Cable reverse flies

SUPERSET 2

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

CABLE STRAIGHT ARM PULLDOWN - move slow & controlled. 

ALT. BICEP CURLS - complete all reps on one side before switching to the other, slow and controlled reps.

- 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

- Keeping your arms straight pull the cable down toward your belly button, engaging your lats
- Slowly reverse the movement back to starting position

Cable straight arm pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
* 10 each side

Dumbbell alt. bicep curls

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.

- Start with dumbbells in each hand
- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling dumbbells forward and up
- Stopping just in front of the shoulders 
- Allow dumbbells to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swing

-While seated on a bench
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

BURNOUT (optional)

5/7: BACK + BICEP GYM

Tiffany

Ali Roberto

5/18: LOWER BODY GYM

Mobility workouts! Easy quick protein packed snacks!!

I’ve been loving the format of the workouts these past few weeks! I would love to see more stretching exercising at the beginning or the end!

Kamryn

5/17: BACK + BICEP GYM

Rachel

Felicia

5/15: FULL BODY STRENGTH GYM

Emily

Maddie

5/14: ARMS + ABS GYM

Made me feel powerful and like a bad ass!!

5/13: LOWER BODY GYM

Marina

Annie

5/18: LOWER BODY HOME

Deepika

Love it! Easy to follow and burns so good!!

Sandy

5/17: BACK + BICEP HOME

McKenna

Julia

5/15: FULL BODY STRENGTH HOME

kinsey

5/14: ARMS + ABS HOME

Holy cow what a burn!!! These workouts are exactly what I’ve needed. Thank you!!!

5/7: BACK + BICEP GYM

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