Name: Playbook - Brooke Bohning - W2/D3 Back & Biceps
Uploaded: 2024-01-31T15:33:58.822Z
Duration: 45 min
Description: W2/D3 Back & Biceps

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

vivi

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

Gina

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

Rosa-Anne Flores

Emelyn

Julia

This was an awesome workout. I had to do some modifications because I am quarantined at home but it was still awesome. I just couldn’t do the pull-ups.

Cheryl

Build a strong back!

For this weeks back workout, we’re going to add a little bit of weight on each exercise if you feel that you can.

Remember that the last two reps of each exercise should be difficult for you to complete! If you can do 10 easy reps with that weight, it’s time to increase!! 💪

** 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

W2/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

W1/D2 Chest, Shoulders & Triceps

Loved it as much as the first time 💜🤎

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!

W1/D3 Back & Biceps

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!

Payton

W2/D1 Glutes & Hamstrings

W2/D2 Chest, Shoulders & Triceps

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 💪🏼💪🏼💪🏼😂

W3/D2 Chest, Shoulders & Triceps

ugh my arms hurt I can barely type this 😮‍💨❤️‍🔥

Definitely loved the new addition today! Ready to feel sore tomorrow 🩷

W3/D3 Back & Biceps

W3/D4 Lower Body

Omg everything burns. I couldn’t even finish the lunges 🙁😮‍💨

Did this with my sister! Gorl was sweating up a storm

W4/D1 Glutes & Hamstrings

The new triceps dips were pretty fun! 😮‍💨🥰

Killer. Preworkout gave me the power of 500 men

W4/D2 Chest, Shoulders & Triceps

Feeling like a weakling in the beginning but the preworkout hit me like a ton of bricks mid sesh.
I also loved the new additions to today's workout. Definitely was feeling a burn

W4/D3 Back & Biceps

I was looking forward to this day and now that it’s over I have no idea why 😂 I died a little 😮‍💨❤️‍🔥

W4/D4 Lower Body

Couldn’t finish the lunges, I’m DONE 😮‍💨❤️‍🔥😮‍💨

Forgot to swipe and complete, so I lost what weights I did smh

W5/D1 Glutes & Hamstrings

Idk why benching is so much fun. My arms are shaking 😮‍💨

W5/D2 Chest, Shoulders & Triceps

my arms are shaking so bad. I’m proud that I could increase the weight on lat pill downs ❤️‍🔥 + instead of the second set of assisted pull ups I did negative pull ups and I think that killed me 🤧

Could NOT do the assisted pull-ups for the life of me. I could do the first exercise of assisted pull-ups but the second one that we had to do until failure was a no-go. Couldn't even do one. Very sad. BUT we gon work on it. Periodt.

W5/D3 Back & Biceps

holy shit I finally pushed through with the lunges and increased the weight on squats and calf raises. (Regretted it during, love it for me now 😂❤️‍🔥)

Began to sweat when I did the lunges yessir

W5/D4 Lower Body

The lunges push me over the edge every single time 😮‍💨🥲

W6/D1 Glutes & Hamstrings

The last tricep workout of this series 🥺 can’t believe 6 weeks are over and I’ve gained SO much strength, I’m so proud of

W2/D3 Back & Biceps

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