Name: Playbook - Caroline Drury - W1/D5 Back, Biceps & Core (RPE 7)
Uploaded: 2025-10-13T05:44:40.912Z
Duration: 45 min
Description: W1/D5 Back, Biceps & Core (RPE 7)

Felt great!  W1 of Blk 8 in the books!💪🏼 loved this work out and glad I saved it for the weekend so I could give all my focus and time!

Tina

Doris

Struggling with 15 reps of chin ups 😂
Had to do 5+5+6 reps to get to 15, repeat 2 more times 🙃

Lydie

Kimberly Yamamoto

A workout dedicated to the back and biceps, and finishing with some core work.

3 sets
15 reps 
controlled tempo
45 seconds rest

- Perform bent-over rows on the Smith Machine, coming to a dead stop on each rep
- Bring the bar to the mid to low belly, not the ribs
- Think about driving the elbows BACK as opposed to lifting the bar up

SUBSTITUTIONS:
- You can do these with dumbbells, kettlebells or a barbell instead

Smith Machine - Row: Overhand Grip

3 sets
15 reps 
controlled tempo
60 seconds rest

- Pull the end of the band down, and place it around your foot.
- Grab the bar at a dead hang and pull yourself upward by engaging your lats as you flex the elbow (lean back slightly).
- Pause at full contraction and lower with control.

Banded - Assisted Chin-Up

3 sets
21 reps
controlled tempo
60 seconds rest

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls

Dumbbell - Bicep 21’s

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Dumbbell - Single-Arm Row
8 reps on each side = 16 reps total; make these heavy!
controlled tempo
No rest; go directly onto B

B - Dumbbell - Hammer Curl
15 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

- Support yourself on a bench
- Row the dumbbell, driving the elbow back
- Lower the dumbbell with control

Dumbbell - Single-Arm Row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps as you curl
- Lower the dumbbells down with control

Dumbbell - Hammer Curl

Back & Bicep Superset 1

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Bodyweight - Hanging Knee Raise
15 reps
controlled tempo
No rest; go directly onto B

B - Cable - Kneeling Crunch
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Hang from the bar; you can hold the bar with your hands or use arm slings as I am in this video.
- Raise your knees as high as you comfortably can
- Lower back to starting position with control

SUBSTITUTIONS: if this movement it too advanced for you, you can start by lifting only one leg at a time or do reverse crunches lying on the floor.

Bodyweight - Hanging Knee Raise

- From a high pulley, grip the rope at your shoulders
- Roll your ribs towards your hips, engaging your abs
- Bring your elbows towards your knees
- Slowly return to the starting position

Cable - Kneeling Crunch

Core Superset 1. 2

W1/D5 Back, Biceps & Core (RPE 7)

Excited about starting this. I love the “newness” of each block.

Bonnie McDonald

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Wow!  15 reps is something else!  This first round whipped my 🍑

A little scared when I started, but managed it pretty good

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Used Smith Machine for bench presses today because that’s all I had to work with…got it done.✅

W1/D2 Chest, Triceps & Core (RPE 7)

W1/D3 Cardio

Good.  Worked with what I had…still got a good workout.😎

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

W1/D5 Cardio

W1/D6 Cardio

I love this Glute/Hamstring workout Caroline & it’s efficient

Wow. That was a butt kicker in the sneaky kind of way!

High rep ranges for deadlifts are no joke🫠.

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Omg!  Increasing the reps is a real quad killer!  Loving it!

Shallen

Brace breathing tip made all the difference!

Jennifer

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Couldn’t bench press today with bar, but got it all done.🙃

W2/D2 Chest, Triceps & Core (RPE 8)

W2/D3 Cardio

I increased weights for almost everything except lateral raises. Tough! 
Can’t believe I am struggling with 10# 😃

A tad weaker on booty machine (barbell hip thrusts) since my quad strain, but I’ll get back strength soon enough.  Also, I’m learning to switch out lifts for a bit more challenge.  So fun!! Thanks for the formats!!🤗

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Why do I have such a hard time with chin ups all of sudden? 😅
Got it done ✅ anyway

Hard today😭. Tried to talk myself out of most of it, but pushed through so I could check the boxes.

W2/D5 Back, Biceps & Core (RPE 8)

W2/D5 Cardio

W2/D6 Cardio

Love hearing your coaching in my ear every morning!

Amanda

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Quads are burning!!!  The increase in reps with slightly lighter weight is killer!

Hearing you in my ear while increasing weights is such a help!

I remember the first time doing barbell split squats on the Smith machine & I thought I was going to die.😵‍💫. The bar was heavy, the grip was awkward & I wasn’t too flexible…today I probably could’ve gone heavier by last set.🤭
I’ll bring it up a couple of pounds next week.😤

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

W3/D2 Chest, Triceps & Core (RPE 8.5)

W3/D3 Cardio

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

I didn’t see my notes in the previous logs - are they somewhere else?

So good today!  I haven’t bench pressed the last two weeks because gym has been crazy busy.  Today I could AND had my son spot me & I pressed 65 for 5 reps.😱. Take that stupid pull ups🤨. 😂😂😂

W3/D5 Back, Biceps & Core (RPE 8.5)

W3/D5 Cardio

W3/D6 Cardio

Was debating getting in there today…well I did and I feel great!  Happy Sunday everyone!💪🏼

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

Lisa

The days you don't want to show up, do it! Went up on weights/reps. So glad I showed up! ❤️

Great!  I loved pushing myself on last sets of 15 to see how much weight I could do!💪🏼

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Scrappy…upper body needs lots of work, but definitely a little stronger.

W4/D2 Chest, Triceps & Core (RPE 9)

W4/D3 Cardio

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

W4/D5 Back, Biceps & Core (RPE 9)

W4/D5 Cardio

W4/D6 Cardio

Made it thru block 8!  Now to go to my logs and see the bk 1 v bk 8 comparison… stay tuned

W1/D5 Back, Biceps & Core (RPE 7)

Community

More workouts from Caroline Drury