Name: Playbook - Bianca G - Level 1 at Gym: W1D1 - Back & Bis
Uploaded: 2022-08-31T00:41:03.528Z
Duration: 30 min
Description: Level 1 at Gym: W1D1 - Back & Bis

Adjust the weight to the heaviest weight you can pull as possible.  The goal for the first week is muscle hypertrophy.  Preparing for the muscle growth and activation! Don’t get too excited to do the exercise with too many repetitions! We will get there.  Patience is the key!

Make sure your back is straight protecting the spine, chest forward and engage your core at all times! I know it’s a bit confusing how to activate the core for now but stick to this program and you will eventually feel the muscle mind connection to different muscle groups of your body.

Remember form is everything!

S&M Lat Pull Down

Keep your back straight at all times and keep your elbows close to your waist when rowing

S&M Seated Machine Row

Make sure the handle is shoulder level before you perform the exercise.  Bend your elbow just a little bit and try not to overextend when you do the reverse fly.

S&M Rear Delt Fly

This is sooo good especially for lower back! If you’re sitting down for long hours, this exercise is perfect for you! 

Don’t rush this exercise and slowly perform it when you’re moving upward.  You want to feel that lower back stretch on top!

S&M Back Extension

Get a good DB weight that you can perform with a good form without swinging.

S&M Wide Biceps Curl

Again, with this exercise, get a good DB weight that you can perform without swinging.

Level 1 at Gym: W1D1 - Back & Bis

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