Name: Playbook - Brooke Bohning - W5/D3 Back & Biceps
Uploaded: 2024-01-31T15:33:58.994Z
Duration: 45 min
Description: W5/D3 Back & Biceps

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 🤧

vivi

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.

Rosa-Anne Flores

Cheryl

Back Day!

Increase that weight if you can even to just a few lbs.

For gym gear like lifting straps - check out Gymreapers and use code BROOKE for a discount!

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

- 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

- 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

W5/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

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/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

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

W5/D3 Back & Biceps

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