Name: Playbook - Caitie June - Back & Biceps
Uploaded: 2024-03-19T15:14:25.842Z
Duration: 45 min
Description: Back & Biceps

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- 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

- Stand in a half kneeling position
- Keep your core tight
- Pull the cable handle turning your palm towards your body as you row engaging your lat
- Repeat on the other side

Cable single arm row

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- 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

Back & Biceps

Caryn Hadnot

Cable ONLY upper body

Arnold press kicked my butt with this one. Never did that before, so great!!!

Sara

UPPER BODY: chest triceps and shoulders

UPPER BODY: back & biceps

Kate

PULL DAY: Back & Biceps

Upper Body: Back & Biceps

Cable Machine ONLY upper body

Pull Day: Back & Biceps

Back and Biceps

Back and biceps

Gabrielle

Chest, tris & shoulders

It was great 🙌 Can’t wait to see what the rest of the week is like ❤️

melissa

Back and Bicep

i could really feel the burn! it would be nice to hear from instructions!

alexis archer

Amazing!! I felt the burn for sure mid workout and especially near the end. The tips help a lot and I kept the video playing while I worked out to mimic exactly what Caitie did.

Dana

Shoulders and Tris

I can definitely feel the burn! Still learning how to really use the app to get the full potential for the money it cost but so far loving it.

Back & Biceps

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