Name: Playbook - Brynley Joyner - Week 1 day 6: Back & Bi’s (pull day)
Uploaded: 2024-03-01T12:58:25.252Z
Duration: 60 min
Description: Week 1 day 6: Back & Bi’s (pull day)

Clara

Ingrid

presley

Sydney

Melissa

Marion

Natalie

Grace

Alyssa

Destiny Boring

My arms were super pumped! Pushed me harder than I’d push myself, so good!!

Brooke

Piper

Ashley

Sophia Giancola

the upper body pump is REAAAALLLLL after this one

Macayla Redmon

Lauren

It was great. It wasn’t to difficult either

Kamren

Sydney levenfeld

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

-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

- 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

12 per arm

Half-to-Full bicep 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

-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

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

High Knee Toe Taps

-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

Dumbell Circuit

Week 1 day 6: Back & Bi’s (pull day)

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Abigail

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Week 1 Day 4: REST

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 1 day 6: Back & Bi’s (pull day)

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