Name: Playbook - Brynley Joyner - Biceps & Back Burn
Uploaded: 2024-03-01T12:58:25.149Z
Duration: 60 min
Description: Biceps & Back Burn

a killer workout fo sure, must try🔥🔥

Kayla

Kyrsten

Scarlett

Karla

Brenda

loved this one!! Rower machine was killer 🔥

Amanda

Paula Rincon

This is a great upper body workout targeting biceps & back! Using dumbbells, machines & cables!

-a quick warmup stretch to open up your upper body!
-do 10 both ways

Plate 360 opener

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

-preform a regular bicep curl with a wide open grip

Wide Bicep Curls

-Hold the dumbbells at 90 degrees in front of you (half curl position)
-alternating arms, curl it up fully then back down to the 90 degree angle 
-do 8 per arm

Bicep Curl with static hold

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
-do 12 per arm then switch!

Dumbbell alternating bent over rows

- Using a closed grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Closed grip seated row

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Underhand seated row

***I am using cables because my gym here does not have a lot pulldown machine but if you have a lat pulldown machine you can just use that!

-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

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower Machine

-hold a dumbbell in front of you
-embrace your core
-slowly lower down and quickly come back up!

Inclined sit ups

Biceps & Back Burn

Savannh

Erin

Upper body: push- shoulders & chest

Emily

Allie

this exercise REALLY pushed me. i dread upper body workouts but today was so much fun and had me so motivated!

Kaylee

Back, Bi’s & Abs

Chloe

Upper Body (chest & back) - home

Gisele Rigo

i love how this workout was shoulders, then a tricep exercise and back and forth so that i could perform each set adequately! love this workout! thanks brynn! love u

Maddie

Morgan

Shoulders & Triceps (Dumbbell only)

LOVE this one! One of my fav upper body workouts

Catherine

Pull Day: Back & Bi’s

Kailyn

I didn’t love it a lot. The arms bit was in my opinion repetitive and the abs a bit tough with that amount of reps. But loving the rest of workouts🫶🏻

Paula

Biceps, Back & Abs | Dumbbell

Zara

This was a great workout!! Loved it. I wish I would be able to see the tempo better though, all the exercises are sped up

Biceps & Back Burn

Community

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