Name: Playbook - Caitlyn Block - W6/D3 Back & Biceps
Uploaded: 2023-06-25T05:49:51.904Z
Duration: 45 min
Description: W6/D3 Back & Biceps

1a. DB glose grip row 4 sets / 10 reps 

2a. Single arm DB row 4 sets / 12 reps 
2b. DB bicep curls 4 sets / 10 reps

3a. DB drag curls 3 sets / 10 reps 

4a. DB bent over rear delt fly 3 sets / 8 reps

Dumbbell close grip row

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

Single arm dumbbell row

- 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

Superset

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell drag curls

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over rear delt fly

W6/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!!

W6/D3 Back & Biceps

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