Name: Playbook - Caitlyn Block - W4/D3 Back & Biceps
Uploaded: 2023-06-25T05:49:51.865Z
Duration: 45 min
Description: W4/D3 Back & Biceps

1a. Alternating DB rows 3 sets / 10 reps

2a. DB deadlifts 3 sets / 10 reps 

3a. DB bicep curls 4 sets / 12 reps
3b. Alternating DB hammer curls 4 sets / 10 reps

4a. Supermans 3 sets / 15 reps

-hinge at hips, bring back to almost parallel to floor
-holding dumbbell in each hand 
-row one dumbbell, brining elbow to hip, engaging lat
-lower the dumbbell, controlled
-repeat movement on other side

Alternating dumbbell row

- Begin with dumbbell in each hand and feet hip width
- press hips back while keeping a slightly bent knee, allow chest to naturally lower 
- dumbbells falling close to feet
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- 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

- 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

Superset

- 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

W4/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)

W1/D3 Back & Biceps

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

W4/D3 Back & Biceps

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