Name: Playbook - Brynley Joyner - Upper (Back & Bi’s)
Uploaded: 2024-03-01T12:58:25.348Z
Duration: 55 min
Description: Upper (Back & Bi’s)

samantha

Megan

** i’m using a fixed barbell, but you can use a regular one too!

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

Perform a single arm dumbbell curl on each arm then a regular (2 arm) curl!

That is 1 full rep!

Bicep curl single to double

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions

Triset

- 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 cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

High pull

- Using and neutral grip pull handles towards your hips    
- focus on contracting your late at the top of the row
-hold for 3 seconds, then slow release!

Seated row (neutral grip)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the ropes down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

- Hold the dumbbells with a wide grip
- Keep your elbows close to your body
- Curl the dumbbells up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar wide grip bicep curls

Superset 1

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

15 per side

Dumbbell russian twist

Superset 2

Inclined walk

Upper (Back & Bi’s)

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

Scarlett

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)

a killer workout fo sure, must try🔥🔥

Kayla

Kyrsten

Biceps & Back Burn

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

Upper (Back & Bi’s)

Community

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