Name: Playbook - Caitlyn Block - W1/D5 Back & Arms
Uploaded: 2024-02-01T16:18:40.027Z
Duration: 50 min
Description: W1/D5 Back & Arms

Make sure to do 1-2 sets to warm up prior to the working sets. 
Challenge yourself, the last few reps should be a struggle!

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

Assisted pull-ups

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

Single arm dumbbell row

- 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

- Squeeze your shoulders then pull the cable towards your face
-keep core braced
-squeeze lats and control the movement

Cable face pulls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable rope tricep pushdown

Superset

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

W1/D5 Back & Arms

W1/D1 Leg strength

W1/D2  Shoulders & Arms

W1/D5 Back & Arms

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