Name: Playbook - Bethy Red - Week 2: Tuesday- Back & Biceps
Uploaded: 2022-07-25T19:11:25.211Z
Duration: 45 min
Description: Week 2: Tuesday- Back & Biceps

- Grab the bar with your palms facing forward
- 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

Lat pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine wide grip assisted pull-up

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

Assisted pull-ups (close grip)

Week 2: Tuesday- Back & Biceps

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Week 6: Tuesday- Back & Biceps

Week 5: Thursday- Chest & Shoulder

Week 5: Tuesday- Back

Week 4: Thursday-Chest & Shoulders

Week 4: Tuesday- Back

Week 3: Thursday-Chest & Shoulders

Week 3: Tuesday- Back

Week 2: Thursday - Chest, Shoulders, Tricep

Sofia

Really had me sweating I love this app really has me set on what to do instead of wandering

Megan

Week 1 Thursday- Chest & Shoulder

Claudette

It was great! I didnt feel awkward in the gym doing these bc i knew what i was doing with the videos you posted! 
Loveddd ittt

Week 2: Tuesday- Back & Biceps

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