Name: Playbook - Brittany Lupton - juicy back & biceps
Uploaded: 2023-12-14T01:33:10.413Z
Duration: 45 min
Description: juicy back & biceps

Sophie

Taylor

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

Sammie

let's get those joints warm & ready to work!

- around the world's
- up & over's
- pull apart's

banded warm-up

*Note: refer to the "Pull Up" program for in depth details/form

- use a large resistance band for assistance (loop through, & place one knee in the bottom of the band for support!)
- wide grip
- chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

assisted pull-ups

- Hold barbell with underhand grip, shoulder width apart
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Keep a strong core & avoid swinging or bouncing

barbell rows

perform both exercises back to back, without rest, for 3 rounds.

single arm rows | 3x8-10 each
ez bar curls | 3x8-10

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

dumbbell single arm row

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

SS 1:

- Pull with a controlled motion toward you
- Engage you back as you pull

high row

perform both exercises back to back, without rest, for 3 rounds (FINISH STRONG!)

alternating hammer curls | 3x10 each side
bicep curls until failure (finish strong!)

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

alternating hammer curls

Perform to failure (meaning, until you cannot complete a final full rep using strict form!)

- Engage your bicep at the top 
- Keep your core tight

Alternative: perform with dumbbells, EZ bar, rope/straight bar attachment on cable, etc.

bicep curls

SS 2:

juicy back & biceps

Haven

Gabriella Barone

Back & Bi's

Chelsea

Lisa

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

Jillian

Back, Bi's, & Cardio

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

juicy back & biceps

Community

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