Name: Playbook - Brynley Joyner - Week 5 Day 6: Pull: back & Bi’s
Uploaded: 2024-03-01T12:58:25.763Z
Duration: 60 min
Description: Week 5 Day 6: Pull: back & Bi’s

Katlin 

Sydney

Loren

Aubrey

Katherine

- Keep your chest pressed into the pad
-grip the handles underhand 
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row (underhand grip)

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

machine single arm row

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Inchworm walk out shoulder tap

Week 5 Day 6: Pull: back & Bi’s

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

Ingrid

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

Piper

Week 1 Day 4: REST

Clara

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.

Gabriella

I’m DYING that workout was incredible!!

Olivia

Week 1 Day 5: Lower Body (Quad Focused)

presley

Week 1 day 6: Back & Bi’s (pull day)

Week 1 Day 7: REST

Phoebe

Week 2 Affirmation & Journal Prompt

Shelby

Week 2 day 1: Full Body

Jess

Gaby

Week 2 day 2: Glutes & legs

Kalinka

Week 2 day 3: Upper Body

Week 2 day 4: Active REST DAY!

Chereline

Going to probably not be able to walk tomorrow 😅

Melissa

Week 2 day 5: lower body (emphasis on quads)

Maya

Week 2 day 6: Back, Bi’s & Abs

Week 2 day 7: Active REST DAY!

Week 3 Affirmation & Journal Prompt

Week 3 day 1: Full body: lower focus!

Brooke

Week 3 day 2: Glutes & Hammies

Great workout! 
Can barely feel my arms now

Molly

Week 3 day 3: PUSH DAY + abs

Week 3 Day 4: REST

Gabrielle

Week 3 day 5: Quads Focused Leg day!

add in some pull up or pull up progressions

Miya Carson

Erika

Week 3 day 6: Back & Bi’s!

Week 3 Day 7: REST

I’m new to this… but I need this. I’ve been telling myself I need to become more aware of myself and my well-being. Thank you

Bristol

Week 4 Affirmation & Journal Prompt

Week 4 day 1: Full body

Kelly

This was a very good burn! You should make a plan that has reps/weight for gaining muscle. Sometimes it’s hard for me to know how many reps to do and stuff for gaining muscle

sady

Casey

Week 4 Day 2: Lower Body (Glutes Focused)

Bianca

This was so good. I’m getting back into the gym and I am dying at how good this is

Week 4 day 3: Upper Body (PUSH day) + abs!

Marie

Week 4 day 4: Active REST DAY!

Chandi

Marion

Week 4 Day 5: Upper Body (Pull day!)

Not really a 50 min workout and didn’t like the jumps

Alejandra

Week 4 Day 6: Lower Body (Quad Focused!!)

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

Dont like that the sets make you change machine completely. Maybe put a dumbbell with a machine exercise together so that you can take the dumbells and do the exercise right next to it

Kiara

Week 5 day 1: full body

Felt sooo good to be back at the gym this Monday, my booty liked ittt

Week 5 Day 2: Glutes & hammies

I liked it but it would be nice to have some upper body stretches before the workout

Destiny Boring

Week 5 Day 3: Push: shoulders, chest, tris

Week 5 day 4: Active REST DAY!

Maddie

Week 5 Day 5: Lower body: Quad focused

Week 5 day 7: Active REST DAY!

Week 6 Affirmation & Journal Prompt

definitely feel the burn after this one!! I loved it so so much!!

one of my fav workouts! loved the mix of weights and body weight and cardio!! great start to the day🌞😍🔆

Week 5 Day 6: Pull: back & Bi’s

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