Name: Playbook - Brynley Joyner - Pull Day: Back & Bi’s
Uploaded: 2022-12-30T14:52:32.492Z
Duration: 60 min
Description: Pull Day: Back & Bi’s

Scarlett

LOVE this one! One of my fav upper body workouts

Catherine

I️ never sweat and I’m sweatttting girl!! You are amazing I️ appreciate this app so much ❤️❤️

Carson

Hey! This morning I wasn't motivated to workout, but I managed to do all of the exercises, and it was good, thank you for your app. On Monday I'll start the 6 Weeks Plan, I'm excited about it. 💜

Brunna

Love your life style and workouts your workouts get me sweating and I never sweat!

emma

Sydney

This is a challenging workout for your back & biceps! 

For the cable machines, pick a weight that challenges you but that you can still do with proper form.

For the dumbbells- moderate weight! I use 10,12.5, or 15!

Inclined Treadmill Walk

- go heavier weights for these! They’re only 8 reps🤘🏽
-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

- go heavier than you normally do, these are only for 8 reps!🤘🏽
-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

- Preform a full bicep curl, and then a half bicep curl- that’s one full rep! (90 degrees for the half)
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Half-to-Full bicep curls

-curl one dumbbell at a time across your body to your opposite shoulder
-keep your elbows in tight & core engaged
-contract and squeeze your bicep at the top
-both arms = 1 rep

Cross Body Curls

-stand with core engaged & both dumbbells in a static hold directly in front of you at 90°
-curl one arm at a time up into a full curl
-contract your bicep at the top
-both arms = 1 rep

Static Hold 90 ° Curls

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

-(complete the # of reps on one arm and then switch to the other arm)

Dumbbell alternating bent over row

-use a high box or bench
-jump in a continuous rhythm tapping your toes at the top
-keep your core engaged 
-(20 reps total not per leg!)

High Knee Toe Taps

Dumbell Circuit

Pull Day: Back & Bi’s

Paige

Rachel

Kelcie

Shoulders & Triceps (Dumbbell only)

Jess

Kyrsten

Biceps & Back Burn

So good! Love how simple the exercises are. My abs are burning! My husband did this workout with me too and he loved it so much he wants to do another one!

Pull Day: Back & Bi’s

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