Name: Playbook - Brittany Lupton - Back & Bi's
Uploaded: 2023-12-14T01:33:10.233Z
Duration: 45 min
Description: Back & Bi's

Haven

Gabriella Barone

Sammie

You should make a music playlist for the workout! That would be so much fun!

Sarah

Easy to follow. Videos were very helpful!!

Cassey

Morgan

Ciara 🫶🏼

Janelle

It was nice to have a plan on hand instead of thinking on the fly

Yesenia

Brittany

Jillian

Zaret

Throw this workout in to the mix for a killer upper body day!

- Pull Up's
- Lat Pulldowns | 4x6-8
- Single Arm Rows | 4x6-8
- EZ Bar Bicep Curl drop set | 4x AMRAP heavy weight + drop & burnout with lighter weight
- High Rows | 4x8
- Cable Rope Hammer Curls | 4x8-10

Practice wherever YOU are with Pull Up's!

- Pull up until your chin reaches over the bar
- Slowly lower back down

Alternative: perform assisted/banded/negative Pull-Up's as needed!

Pull-Up practice

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat Pulldown

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

Single Arm Row

- 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

*AMRAP dropset: Perform as many reps as possible for each set. Begin with heaviest weight + drop & burnout with lighter weight

EZ Bar Bicep Curls

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

High Row

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

*Alternative: perform with dumbbells. Aim for 8-10 reps

Cable Rope Hammer Curls

Back & Bi's

Chelsea

Lisa

Taylor

Back and biceps

We don't have the machine for Superman. Would love to know an alternative!

Joslyn

Hamilton

Back & Biceps

Bridget

Ingrid

Asma

Back & Biceps | PULL

back bi's & rear delts

Salina

PULL day

Back, Bi's, & Cardio

Sophie

DAAANG BRITT!! 💪🏾🥵🫨 WASNT PLAYING WITH THIS ONE!!! Yesss LETS GO!!

juicy back & biceps

Busy Gym BACK & BICEPS

120/10 would recommend lol I felt so great strong and confidently

Build a BACK

Alana

Sarah Mac

Back, Bi's + Rear Delts

Great workout after not feeling good for a few days nice to come back to a great workout

Back & Bi's

Community

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