Name: Playbook - Bambi fitness fitness - W2/D3 back & bicep
Uploaded: 2023-10-02T12:41:59.861Z
Duration: 60 min
Description: W2/D3 back & bicep

W2/D3 back& bicep  !
In today session  we will be targeting our back  & biceps !

Use warm up guide before you start to work out to activate muscles!

If you have any questions feel free to contact me through Direct message on instagram

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

Using one arm Pull the handles, bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other. 

Slowly straighten the arms to the starting position to complete one rep

Single seated row

Pull the handles, bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other. 

Slowly straighten the arms to the starting position to complete one rep

Seated row machine

Perform a seated dumbbell row then straight after minimum rest perform spider man curl ( use a lighter weight !)

Pull the dumbbell , bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other. 

Slowly straighten the arms to the starting position to complete one rep

Seated dumbbell row

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Use a light weight !!

Dumbbell spider curls

Seated row super set

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly
Super set with tricep extension

Rope cable curl

Perform the lat pull down & when completed go straight into hammer curls with no break. Then you can rest & repeat for 2 more sets

- Grab the bar with a reverse grip 
- 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

Reverse grip lat pull down

- 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

Superset lat pull down

Grip the bar with an overhand grip (palms facing away from you). 

Aim to keep your arms shoulder-width apart.

Keep your arms straight. Don’t bend your arms and stay relaxed.

Hang for the time period

W2/D3 back & bicep

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