Name: Playbook - Caitlyn Block - W5/D3 Back & Biceps
Uploaded: 2023-06-25T05:49:51.885Z
Duration: 45 min
Description: W5/D3 Back & Biceps

1a. DB bent over row (underhand grip) 4 sets / 10 reps

2a. DB pullover 3 sets / 12 reps

3a. DB close grip bicep curls 3 sets / 12 reps

4a. Single arm DB row 3 sets / 10 reps
4b. Alternating DB hammer curls 3 sets / 10 reps

5a. Superman w/ lat pulldown 3 sets / 10 reps

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- hold the dumbbells with an underhand grip Horizontally 
- 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 (underhand grip)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- begin by holding a dumbbell vertically with both hands securely under the top part of the dumbbell
-curl the dumbbell up, engaging your biceps
-lower the dumbbell with control

Dumbbell close grip bicep curls

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

Single arm dumbbell row

- 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 on the ground face down, arms extended overhead
-raise your upper body and lower body off the floor, engaging your glutes
-Pause at the top
-pull your arms down and back, engaging your lats 
-extend your arms back to overhead before lowering back down to starting position

Superman w/ lat pulldown

W5/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!!

W5/D3 Back & Biceps

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