Name: Playbook - Brooke Bohning - Back & Biceps
Uploaded: 2024-02-05T16:56:34.974Z
Duration: 60 min
Description: Back & Biceps

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HOW TO ⤸
1️⃣ use band or assisted machine
2️⃣ pull your body up by pulling your elbows down towards your sides
3️⃣ chest up


ALTERNATIVES ⤸
▫️ smith machine inverted row

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Pull Ups

HOW TO ⤸
1️⃣ feet hip width apart
2️⃣ you can hold the bar with hands facing either direction 
3️⃣ hinge at the hips as if you were going to RDL
4️⃣ slight bend in the knees 
5️⃣ bring the bar up to your belly button and squeeze your back

ALTERNATIVES ⤸
▫️ dumbbells or kettlebells with a sumo stance
▫️ landmine row
▫️ t bar row
▫️ smith machine row

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Bent Over Row

HOW TO ⤸
1️⃣ position the cable machine at eye height 
2️⃣ start with hands together (using rope) extended in front of you
3️⃣ pull the cable toward your face as your hands separate
4️⃣ keep your elbows up
5️⃣ thumbs stay up and point behind you

ALTERNATIVES ⤸
▫️ cable reverse fly
▫️	machine reverse fly

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Cable Face Pull

HOW TO ⤸
1️⃣ feet in sumo stance
2️⃣ chest parallel to the ground
3️⃣ put all of your weight into your legs and glutes to stabilize
4️⃣ alternate rowing dumbbells or kettlebells

ALTERNATIVES ⤸
▫️ bench supported single arm db row

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Gorilla Row (KB)

1. start with palms facing out (supinated grip)
2. keep elbows pinned to your sides throughout the movement
3. twist at the wrist and lower into hammer curl
4. repeat this cadence

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Alternating Bicep Curls (Dumbbells)

Back & Biceps

TONED ARMS

Chest, Shoulders & Triceps

I’ve been off from working out for 2 weeks so this was a struggle.

Cheryl

Kristi

Chest & Triceps

Jordine

Push Workout

Such a great chest and tri pump! Loved it!

kirsten

Loved this! Perfect for beginner level, but still challenging.

Layne

This is the first workout I do on this app and this looked so easy but it was most definitely not. You feel the burn as you are on your last reps. I really loved the resistance. Can’t wait to try the rest! Thank you!!!

Itzel

Shoulders & Triceps

Tori

Boulder Shoulders 🪨

Please add this workout to your favorites! It's the perfect back day 💚💚💚

Back & Biceps

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