Name: Playbook - Caitlyn Block - W2/D3 Back & Biceps
Uploaded: 2023-06-25T05:49:51.814Z
Duration: 45 min
Description: W2/D3 Back & Biceps

1a. DB bent over row (double) 4 sets / 12 reps

2a. Resistance band bent over rows 3 sets / 12 reps
2b. Resistance band bicep curls 3 sets / 12 reps

3a. Alternating DB curls 3 sets / 10 reps

4a. DB renegade row 3 sets / 12 reps

- 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)

- using a long band, stand on part of it
- grab other end with both hands
- bend over at 90 degrees
- Row and pull elbows back towards hips 
- slowly release back to starting position

Resistance band bent over rows

- stand upright with feet shoulder width apart
- stand on resistance band and hold other end with hands 
-lower hands and curl the band, engaging your bicep
- control the  movement and lower hand
- repeat

Resistance band bicep curls

Superset

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- keep core braced 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

W2/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.

W2/D3 Back & Biceps

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