Name: Playbook - Aubri & Liv - W1/D5 BACK + BICEPS
Uploaded: 2024-04-01T02:51:44.789Z
Duration: 50 min
Description: W1/D5 BACK + BICEPS

Caylee

Taylor

Katherine

This was probably the best back and bi lift I’ve had. 10/10

kyleigh Winkel

Loved it, helping me branch out and use new machines

Laura

Rachel

this was HARD but so good😮‍💨😮‍💨

Sarah

loved the variety! it pushes me to try new things

Mary-Callen Freeman

Would be good having one or two alternative options for some exercises just if the gym doesn’t have the same equipment :))

Maria

I wish we could have options to swap some of the exercises. For example, I don’t really want to do bench hops at the gym, it makes me feel a little self-conscious. Otherwise, loved everything else! Good job ladies :)

Chelsea

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

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

Bent over dumbbell flies

- Bring you hand and Heel together in the air
- Alternate on both sides 
- Pick up speed as your get comfortable

Heel Taps

- 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

- 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

Activation + Warm Up

- Grasp the bar using a reverse grip with your arms extended straight overhead.
- Pull the bar down in front to the top of your chest, bending at the elbows.
- Straighten your arms fully, returning the bar to the top position.

Reverse Grip Lat Pulldown

- 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

- 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

Dumbbell pullover

SUPERSET 1

- 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

- 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

SUPERSET 2

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat
* 10 per side

Alternating hammer curls

- with both arms supported on a flat bench
- start with both legs on one side of the bench
- jump with both feet over the bench & land on opposite side
- jump back over

Bench Hops

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

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.

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

BURNOUT (optional)

W1/D5 BACK + BICEPS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

legs are shredded!! best workout to change things up 👏🏼🤩

Emily

Keara

W1/D1 LEGS

Maggie Roberts

Trini

W1/D2 CHEST + TRICEP

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Such a good quick workout !!!! Will be doing this again !

kassi

This wasn’t too long, but a really good full body workout!

Lystra Ollivierre

W1/D6 FULL BODY

Viviana

Melissa

W2/D1 LEGS

Michelle

Erin

Kinlee

W2/D2 CHEST + TRICEP

I’ve seen more progress in the few weeks I’ve been doing your workouts than I have doing any other workout or weight loss program! Thank you!!

W1/D5 BACK + BICEPS

Community

More workouts from Aubri & Liv