Name: Playbook - Brooke Bohning - W3/D3 Back & Biceps
Uploaded: 2024-01-31T15:33:58.869Z
Duration: 45 min
Description: W3/D3 Back & Biceps

Grace

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

vivi

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

Rosa-Anne Flores

Good, struggle with assisted pull-up. Can only do 4 reps

Sherene

Julia

I still can’t do a pull up, but this workout was fire!!

Cheryl

We are stepping it up this week for our back workout!

This weeks changes 👇🏼
1. We’re switching from our smith machine row to a preloaded barbell. While the smith machine is a great tool, it takes away the core aspect of the movement. Use a preloaded barbell if accessible, or opt for kettlebells or dumbbells.
2. We’re switching from smith machine pulls to an assisted pull up machine. If you don’t have this option, you can use a band instead. We won’t be staying on an assisted machine for long because it doesn’t engage your core as a regular pull up would. Bands are a great option if accessible to you.
3. Increasing the weight on: Lat pull down, seated cable row & bicep curls. Even adding 2-5 lbs is sufficient!
4. INTRODUCING: DB Bent Over Fly - this exercise is targeting your rear deltoid (back of your shoulders) which is very important for shoulder development and assists you in each row or pull motion. Choose light dumbbells for this 3-5lbs

1. Start with feet stance hip width apart
2. Use an overhand or underhand grip - whichever you feel most comfortable with
3. Bending at the elbows, bring the bar up to your belly button and squeeze your back

Bent Over Row - Preloaded BB

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- 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

W3/D3 Back & Biceps

My legs hurt after this. The rdls were hard!

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

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

W1/D2 Chest, Shoulders & Triceps

Gina

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

Emelyn

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 💪🏼💪🏼💪🏼😂

W3/D3 Back & Biceps

Community

More workouts from Brooke Bohning