Name: Playbook - Brooke Bohning - Back & Biceps
Uploaded: 2024-05-02T03:33:53.454Z
Duration: 45 min
Description: Back & Biceps

Nicole

This was a great workout!! As always keep a slight bend in the knees and elbows to insure joint safety. If you struggle with feeling any pain or tension in the lower back, these smith machine rows are a great alternative to barbell rows. If you don’t have access to a smith machine, feel free to use a barbell or preloaded barbell for bent over rows.

• If needed for height, add a step up box under you to achieve full range of motion
• Place your feet hip width apart, hand placement shoulder width apart
• Hinge at the hips as if performing an RDL, stay in that position while your core is braced
• Pull the bar up towards your belly button while staying in a bent over position, bringing your elbows up to your sides and squeezing your back
• Slowly release

Smith Machine Row

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

Single arm dumbbell 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
- Increase your weight with each set!

Lat pulldown

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

** For an alternative, use very light dumbbells (3-5lbs) and perform in a bent over row position*

Rear delt cable fly

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

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

Rope cable curl

Back & Biceps

Glutes & Hamstrings

Sophie

FULL BODY 💦 IG workout

Killer! Only just getting back into the gym so loved having this plan to go by! Arms are so sore 🥵

Wildberry

shoulders & triceps

glute focused lower body 🍑

glutes & hamstrings

FULL upper body burn 💥

3 exercise glute workout

Viola

quads & calves

I didn’t have some of the equipment so I couldn’t complete but excited for when I do!

back & shoulders

Emily

Quads & Glutes

Back & Shoulders

elizabeth

Shoulders, Triceps & Biceps

Kaylee

Quads & Calves

micah

Shoulders & Arms

Shoulders

Here for the gains. Muscle mommy summer? ☀️💪🏼😎

Letang Wapula

Back

emily

This is the first time I’ve actually felt a workout in my back. The explanations are super helpful.

Ashley

Jordine

Chest, Shoulders & Triceps

Clearly I need to work shoulders more often, time to build the boulders 🪨

Maria

Didn’t want to show up. But we got it done 💪🏼

Full Leg Day

Wow I loved it. It’s first time I’ve followed a workout and you made me fall back in love with the gym 😍😍😍😍

Step by step. Day by day. Getting stronger 💪🏼

Quick Push Day

Birthday Back & Biceps!

Opted step ups for stair stepper to end this leg crusher 🥲🫠

Loved it! Still need to try 2 of them exercises xx

Chest, Shoulders, Triceps

kirsten

Grow your Glutes

We Makin gains on this holiday Monday 🏋🏼‍♀️💪🏼

Legs & Back

Repeating this one because I love it so much 💪🏼

Can’t wait to see my upper body improvement 🙌🏼

Back & Biceps

Community

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