Name: Playbook - Caitlyn Block - W1/D3 Back & Biceps
Uploaded: 2023-06-25T05:49:51.851Z
Duration: 45 min
Description: W1/D3 Back & Biceps

Alternating exercises- reps are for each side1a. Single arm DB row 3 sets / 10 reps

2a. DB bent over row (double) 4 sets / 10 reps

3a. Alternating DB hammer curls 3 sets / 8 reps each 

4a. DB bicep curls 3 sets / 12 reps

5a. Supermans 3 sets / 12 reps

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell 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)

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Keep core braced 
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Begin with a dumbbell in both hands
-Keep core braced 
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

W1/D3 Back & Biceps

Pavithra

Feeling the burn!!! Nice to be doing new workouts after the 6 weeks!!

Casey

Alura

W1/D1 Chest/Shoulders/Tris

Loved it! Instead of using Weights, and used my baby as a weight! I’m 8 weeks postpartum! 🙌🏼

Kimberly Beri

Workout was challenging but doable! Not gonna lie, I could only do 30 secs for each wall sit.

Katie

Andrea

W1/D2 Legs (Quad & glute focus)

Killer glute and leg workout!! Then step-ups will get ya!!

W1/D3 Back & Biceps

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