Name: Playbook - Bambi fitness fitness - W4/D2 Back & bicep
Uploaded: 2023-10-02T12:41:59.878Z
Duration: 60 min
Description: W4/D2 Back & bicep

W4/D2 back & bicep !
In today session  we will be targeting our back & bicep  !

Use upper body 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

From a kneeling position in front of the pulley cable, grasp the handle attached to the high pulley cable one hand. 

Keeping your body upright and your elbow close to your body, retract your shoulder blade and in one explosive movement, pull back. Squeeze at the peak contraction before returning the weight to the start position.

Allow the weight to pull you forward slightly before pulling back for another repetition

High cable row

Set the cable pulley just a bit higher than shoulder height.

You will grow  each handle with the opposite hand.  

So your right hand will crossover to the left handle and vice versa.

It’s important to keep your abs tight because you want to stabilize your core. 

Begin the movement by pulling your arms outwards in an arc like motion.  Use a slow controlled motion slightly downwards.

Raise your hands just above the shoulder and slowly return to your starting position.

Cable crossovers back

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

- Grab the bar with a reverse grip 
- Lean back slightly, keeping your chest up 
- tBring the bar down to your upper chest engaging your lats throughout the exercise
- Pause for 3 sec and return to the initial position

Lat pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

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

W4/D2 Back & bicep

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