Name: Playbook - Brooke Bohning - W1/D3 Back & Biceps
Uploaded: 2024-01-31T15:33:58.665Z
Duration: 45 min
Description: W1/D3 Back & Biceps

Gina

Loved it as much as the first time 💜🤎

Rosa-Anne Flores

At first, I was really skeptical to do the assisted pull ups but I found a pull up machine and I felt a lot more comfortable. Overall I loved it!

Emelyn

First time in the gym. Had trouble locating some of the machines and had to improvise on some of the exercises but got them all done. I think I could’ve pushed myself harder than I did because it didn’t work my muscles as much as I thought it would😕 but good workout overall!

Payton

I wasn’t able to do the assisted pull up. I love this workout.

Cheryl

For todays upper body workout - we’re focusing on our pull movements - back and biceps.

What you need for this workout:

1. Smith Machine or any free weight for a bent over row if smith machine is not accessible
2. Cable machine for: lat pull downs & seated cable row (can use the same cable machine with using different attachments)
4. A set of dumbbells for bicep curls

** Use a small platform on your feet if needed for certain smith machines if you don’t have full range of motion

1. Feet hip width apart
2. Hinge at the hips, slight bend in the knees and brace the core
3. Hands shoulder width apart, start with the bar at your knees and bring your arms up bending the elbows and squeezing your back
4. Lower slowly

Smith Machine Bent Over Row

1. Place hands shoulder width apart
2. Walk your feet forward in a sumo stance, hips directly under the bar
3. Lower your body to feel a stretch in the lats (your back)
4. Drive the elbows down to the sides by pulling yourself up

Smith Machine Assisted Pull Up

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

W1/D3 Back & Biceps

My legs hurt after this. The rdls were hard!

Grace

first time in the gym🥳!!! it was scary😭❤️

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

vivi

W1/D2 Chest, Shoulders & Triceps

Eeeks… my legs is burning! Enjoyed it!!!

Loved it! My gym didn't have a standing calf raise machine so I had to do it without one but overall the workout was great! I was really shakey doing the lunges after all of the exercises prior but I loved it!

W1/D4 Quads & Calves

I was really shakey so it was amazing. I feel so gooooddd

Still shook my way through the workout but felt like I have improved since the last one!

W2/D1 Glutes & Hamstrings

W2/D2 Chest, Shoulders & Triceps

I’m slowly starting to get it and getting more comfortable in the gym 🙏🏼💕

It was a good work out! I felt the struggle on this one ;)

Did it with my mom! We both loved it. I challenged myself more than usual today so I was definitely feeling it.
I substituted the Smith machine pull up for the assisted pull up machines. I really enjoy doing that one

W2/D3 Back & Biceps

Make sure yall are training to failure. The last two reps should be hard to do :)

Shayna

W2/D4 Lower Body

Definitely need to challenge myself more.  Maybe do more reps or heavier weights. I'm not feeling a burn
The workout was great though!

W3/D1 Glutes & Hamstrings

This workout has me feeling like the Incredible Hulk 💪🏼💪🏼💪🏼😂

W1/D3 Back & Biceps

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