Name: Playbook - Caleb Fullmer - Back & biceps
Uploaded: 2023-04-09T17:32:47.180Z
Duration: 60 min
Description: Back & biceps

Tanner

Beastly arms coming…👌🏼💪🏼👊🏼

Aleah Rittenhouse

Nothin but PUMP CITY over here on this back and biceps workout baby!! 💪🏽💪🏽

Nancy

Courtney

Slow start to getting it done, but I'm glad I didn't skip a Tuesdee! 😉💪🏻🔥

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

Smith machine bent over row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Grip the kettlebell towards the sides- keep elbows right- curl up and down under control.

Kettlebell curl

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm knee supported preacher curls

Back & biceps

Great day for a comeback after a knee injury!

Breckyn

It looked so easy on paper…but when you push the weight- the simple movements are insane 🥵🥵🥵

It's gonna be a great week I can feel it! 🏋🏼‍♀️ Headed out to chase that cardio! 💓

Mondee-
Legs/core

I'm still sore from Saturday. Today was a true test of dedication. Even still, I, Like Nancy, pushed myself this year. I started tricep dips with just my body weight, dying, today I got 3 sets of 9-10 with a 70 pound dumbbell on my lap!

Coming up on 1 year with the app! My db flat bench has gone from 17.5lb to 45lb since last April 🤯🤯🤯

Tuesdee- 
Chest and triceps

Shoutout to Breckyn- my workout buddy from miles away 😘😘😘 you’re a machine, girl 💪🏼

I don't know if you meant to throw two of the same super sets at us there at the end, but my arms are falling off 🥵.... also looking rad! 💪🏼🤩

Back & biceps

Community

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