Name: Playbook - Aubri & Liv - W4/D5 BACK + BICEPS
Uploaded: 2024-04-01T02:51:44.988Z
Duration: 50 min
Description: W4/D5 BACK + BICEPS

Jessica

Maggie Roberts

Amanda

Rachel Seegmiller

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.

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- 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

- 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

- 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

Activation + Warm Up

- 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

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Once standing raise dumbbells up to shoulder height

Dumbbell RDL to upright row

SUPERSET 1

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up while pushing your elbows high & wide 
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row wide

SUPERSET 2

- Holding Dumbbells, thank alms face up and arms are bent at a 90° angle
- Keep core tight and extend arms out in front of you

Serve the platter

- 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

- On the ground, with your legs and chest lifted
- Continuously tuck one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

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.

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- 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

BURNOUT (optional)

W4/D5 BACK + BICEPS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W1/D5 BACK + BICEPS

Marianna

Emily

W1/D6 FULL BODY

DIlraj

aleena

After the full body and this over the past days… I’m dead

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

W2/D3 SHOULDERS + ABS

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W4/D5 BACK + BICEPS

Community

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