Name: Playbook - Brooke Bohning - W2/D4 Back, Shoulders & Biceps
Uploaded: 2024-05-22T00:20:11.778Z
Duration: 60 min
Description: W2/D4 Back, Shoulders & Biceps

This is my week 4 doing the sculp program and let me tell you that waist is getting snatched 😍😍

Nancy

questions? dm me!

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💪 MUSCLE(S) TARGETED:

- lats
- rhomboids
- biceps
- rear deltiod
- traps

⛓️ EQUIPMENT ALTERNATIVES:

- any cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- assisted pull ups
- pull ups

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- 

✅ KEY POINTS:

- slow and control the movement
- slightly lean back as you pull the weight down
- keep your elbows slightly in front of you
- place your hands on the bends of the bar
- bringing your thumb with the rest of your fingers will elimate your forearms taking over the movement

👟 FOOT STANCE:

✊ GRIP:

- pronated (overhand)

Lat Pulldown - sculpt gym

💪 MUSCLE(S) TARGETED:

- lats
- rhomboids
- posterior deltiods
- traps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- kettlebells
- preloaded barbell
- smith machine
- cable machine
- barbell
- landmine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform a bent over row with any of the equipment stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- roll the shoulders back to maintain a neutral spine
- brace your core
- hinge at the hips, slight bend in the knees
- row the weight up to your belly button, engaging your back
- keep your wrists strong! don’t let them bend any funky way

👟 FOOT STANCE:

- hip width apart
- sumo stance if using kettlebells (gorilla row)

Bent Over Row - sculpt gym

💪 MUSCLE(S) TARGETED:

- lats
- rhomboids
- traps
- biceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- kettlebells
- smith machine
- landmine
- barbell (or preloaded barbell)

🏋️‍♀️ EXERCISE ALTERNATIVES:

- if a seated cable machine is not accesible to you, perform a bent over row with any of the equipment stated above.

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- choose a weight you can perform 12-15 reps with while maintaining proper form.
- the last two reps of each set should be hard to push through while maintaining proper form

✅ KEY POINTS:

- brace your core
- roll the shoulders back
- relax your traps / shoulders
- slightly hinge at the hips while the cable pulls forward
- row the cable to your belly button, pop your chest up and squeeze your back bringing your elbows bent to your sides

👟 FOOT STANCE:

- neutral

✊ GRIP:

- any grip performed here is okay
- neutral, pronated (overhand), supinated (underhand)

Seated Cable Row - sculpt gym

💪 MUSCLE(S) TARGETED:

- latissimus dorsi

⛓️ EQUIPMENT ALTERNATIVES:

- cable machine: rope
- cable machine: straight bar
- dumbbell

🏋️‍♀️ EXERCISE ALTERNATIVES:

- dumbbell pullover

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- use a weight that you can perform 15 reps with while maintaining proper form

✅ KEY POINTS:

- hinge at the hips and start with your arms extended, slight bend in the elbows and brace your core
- pull the cable down to the outer sides of your hips, keep your arms straight and squeeze your back
- make sure you relax your traps and shoulders throughout the movement

👟 FOOT STANCE:

- hip width

✊ GRIP:

- neutral if rope attachment,
- overhand (pronated) if straight bar

Lat Pullover - sculpt gym

💪 MUSCLE(S) TARGETED:

- biceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- use any of the equipment stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- light to moderate weight

✅ KEY POINTS:

- start with an underhand grip (or neutral = hammer curl) holding the weight at the thighs
- keep your arms pinned to your sides
- if you’re swaying to get the weight up, it’s too heavy
- curl the bar up to your collar bones by bending at the elbows and squeezing your biceps

👟 FOOT STANCE:

- hip width

✊ GRIP:

- supinated = underhand
- neutral = hammer curl

Bicep Curls - sculpt gym

💪 MUSCLE(S) TARGETED:

- biceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- use any of the equipment stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- light to moderate weight

✅ KEY POINTS:

- three different ROM’S = 7 reps
- first ROM: (7 reps) perform the bottom half of a bicep curl. curl the bar up mid way - your arms should be a 90 degree angle
- second ROM: (7 reps) directly after the first, perform the second without rest. this ROM is from the 90 degree angle to bringing the weight up to your shoulder (the top half of the full ROM)
- the last 7 reps will be the full range of motion

👟 FOOT STANCE:

- hip width

✊ GRIP:

- supinated (underhand)

7’s - sculpt gym

💪 MUSCLE(S) TARGETED:

- deltiods (shoulders)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine
- smith machine
- landmine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform a shoulder press with any of the equipment alternatives stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- start with your arms extended with the weight overhead
- brace your core
- keep the dumbbells slightly in front of you
- lower down with elbows ending at a 45 degree angle
- drive through the shoulders and triceps to extend the weights overhead
- don’t lock out your elbows

Dumbbell Shoulder Press - sculpt gym

💪 MUSCLE(S) TARGETED:

- medial deltiod (middle part of your shoulder)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- cable machine single arm lateral raise

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- choose a weight that you can slowly control your reps with for 12-15 reps

✅ KEY POINTS:

- initiate the upwawrd movement by slowly lifting your arms laterally away from your body
- keep the dumbbells slightly in front of you with a slight bend in the elbows at all times
- raise through the shoulders, not using your hands
- bring the dumbbells eyelevel
- slowly lower back down to starting

👟 FOOT STANCE:

- hip width apart

✊ GRIP:

- neutral

Lateral Raise - sculpt gym

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