Name: Playbook - Caroline Drury - W1/D5 Back, Biceps & Core (RPE 7)
Uploaded: 2024-04-03T15:57:13.968Z
Duration: 45 min
Description: W1/D5 Back, Biceps & Core (RPE 7)

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 Dead Stop Row

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.

Assisted Banded Chin Ups

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 - Single Arm Rows
8 reps on each side; make these heavy!
controlled tempo
No rest; go directly onto B

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

Repeat this superset 3 times.

3 sets
16 reps - 8 reps on each side 
controlled tempo
60 seconds rest

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

Single Arm Dumbbell Row

3 sets
15 reps 
controlled tempo
60 seconds rest

- 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

Hammer Curls

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 - Hanging Knee Raises
15 reps
controlled tempo
No rest; go directly onto B

B - Kneeling Cable 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.

Hanging Knee Raises

- 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

Kneeling Cable Crunches

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

Oh my lots of swear words snuck out of my mouth on that last part! 😂

Amanda

The 30 front rack split squats are sneaky….🫠
Felt SO good to workout today after 3 days off.  I’ll catch up by the end of the week.🫡

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

High rep ranges for deadlifts are no joke🫠.

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Brace breathing tip made all the difference!

Jennifer

I like this workout.  Nothing fancy, yet effective. 15 reps were just enough today.  I can progress next week with a tad more weight.  Thanks, Caroline!🫶🏼

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

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

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!

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

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

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

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!💪🏼

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

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