Name: Playbook - Caitie June - UPPER BODY: back & biceps
Uploaded: 2024-03-19T15:14:25.757Z
Duration: 40 min
Description: UPPER BODY: back & biceps

Dumbbell and cable workout focused on back and biceps

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down

Bent over barbell rows

- 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

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- 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

- 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

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- 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

UPPER BODY: 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

Kate

PULL DAY: Back & Biceps

Upper Body: Back & Biceps

Cable Machine ONLY upper body

Pull Day: Back & Biceps

Back and Biceps

Back & 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.

UPPER BODY: back & biceps

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