Name: Playbook - Body By KB - W3/D3 Back and Biceps
Uploaded: 2022-10-31T11:31:04.214Z
Duration: 50 min
Description: W3/D3 Back and Biceps

Hiba

Pull Up

- 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

- 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

Hinge at your hips 
Chest to the floor 
Pull the rope down with your lats (not your arms) 
Lead with your elbows 
Hold at the bottom for 1 second

Cable Pullover (with rope)

- Pull the cable towards your face with elbows flared outward

Face Pulls

Back Superset

-7 reps at bottom half , 7 reps at top half, 7 full reps = 21 reps 
*video demonstrates 3,3,3 reps to show*

Bicep 21

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- 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

Bicep Superset

W3/D3 Back and Biceps

I would give the option the add the weights used and also that the rest period be automatic e.g., once a set has been completed, there’s a standard 30-45 second test period depending on the exercise etc.

Sweating like no other!! Great first real day back in months and it was such a simple template to follow. 🥵

Micaela

Love it so far. I do wish there was a way to keep track of the weight you lift though 🤔

Laura

W1/D1 Quads and Glutes

Day 2 and loving how easy these workouts are to follow. Due to time and machine availability, there was only one exercise I wasn’t able to complete but still feeling great overall! 😁😁😁

Melanie

W1/D2 Chest and Triceps

Heidi

Started off easy then BAM! I’m loving the heat your program brings.

Natalin

It was good but I couldn’t make the pull up this time😌

Mayadah

W1/D3 Back and Biceps

Awesome! A good burn, I LOVE that you add videos to guide us on form. It’s very helpful especially when I normally have good form but slip up sometimes!

Perfect but we need some upper warm ups and lower also

Ofelia

W1/D5 Hamstrings and Glutes

W1/D6 Chest and Shoulders

W2/D1 Quads and Glutes

Killed - loved it! It was a fun workout; I was able to work on form but also challenge myself.

Cant do push ups but all other workouts are good

W2/D2 Chest and Triceps

Jessica Kruczek-Moran

Love pushing myself to the limit during the failure rounds!

W2/D3 Back and Biceps

Sonia

Danni

W2/D5 Hamstrings and Glutes

W2/D6 Chest and Shoulders

Loved and hated this workout at the same time! Glutes and quads on fire.

W3/D3 Back and Biceps

Community

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