Name: Playbook - Caroline Drury - W2/D5 Back, Biceps & Core (RPE 8)
Uploaded: 2024-10-10T14:58:43.760Z
Duration: 45 min
Description: W2/D5 Back, Biceps & Core (RPE 8)

jeannie

Patricia Pinto

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

3 sets
10 reps
controlled tempo
45s rest

- Sit on a bench or kneel on the floor
- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest proud 
- Bring the bar down to just below chin-level (not fully to your chest), engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pull Down

3 sets
15 reps = 5 x Ys + 5 x Ts + 5 x Ws = 1 set
controlled tempo
60s rest

1. Set an incline bench at a 45-degree angle and lie face down with your chest against the bench.
2. Hold a dumbbell in each hand, palms facing down, and let your arms hang straight toward the floor.
3. Begin by raising your arms out to the sides to form a "Y" shape, keeping your elbows slightly bent.
4. Lower your arms back down to the starting position.
5. Next, raise your arms out to the sides to form a "T" shape.
6. Lower your arms back down to the starting position again.
7. Finally, raise your arms out in front of you, forming a "W" shape, and then lower them back down.
8. Repeat this YTW sequence for the desired number of repetitions, maintaining control and focusing on proper form throughout the exercise.

Incline Chest Supported YTW Raises are an effective shoulder and upper back exercise that can help improve posture and shoulder stability. Maintain a LONG neck at all times - watch that you don't "turtle neck."

Incline Chest Supported YTW Raises

3 sets
7 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
12 reps 
controlled tempo
60s rest

Seated Row begins in a seated position on a cable machine OR a row machine if you have one at your gym, with the spine tall, heels on the machine's platform, knees slightly bent, arms extended forward in front of you, hands gripping a neutral-grip handle attachment, palms facing one another. 

To initiate the movement, flex the elbows, pull the elbows back and in towards the sides of the body, and squeeze the shoulder blades together in the back. 

Then, with control, extend the arms back forward in front of you.

Seated Cable or Machine Row

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

In this superset, you will do:

A - Straight Bar Cable Bicep Curl
15 reps 
controlled tempo
No rest; go directly onto B

B - Cable Reverse Fly
15 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

1. Stand facing the cable machine with your feet shoulder-width apart.
2. Attach a straight bar to the low pulley and select an appropriate weight.
3. Grab the bar with an underhand grip (palms facing up) at shoulder width.
4. Keep your elbows close to your sides and stand up straight.
5. Start with your arms fully extended, allowing the cable to stretch your biceps.
6. Exhale and curl the bar towards your chest, keeping your upper arms stationary.
7. Squeeze your biceps at the top of the movement.
8. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
9. Repeat for the desired number of reps.

Remember to maintain proper form throughout the exercise and use a weight that allows you to perform the exercise with control and without excessive swinging.

Straight Bar Cable Bicep Curl

- Grab crisscrossed cables in each hand, arms extended out in front of your body
- Keep a slight bend in the elbows, but DO NOT use the elbows in this exercise; the movement entirely comes from the shoulders and shoulder blades
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable Reverse Flys

Back & Bicep Superset 5

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

In this superset, you will do:

A - Reverse Crunch
15 reps 
controlled tempo
No rest; go directly onto B

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

Repeat this superset 3 times.

- Lying down with both legs raised off the ground
- Being your legs up and in until you reach 90 degrees
- At the top raise your hips off the ground
- Reverse the movement with control

Reverse Crunches

- 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 5.2

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

I’ve finally made here!  Very excited for this next block!💪🏼

Tina

Lydie

Leslie

W1/D0 🎉 Block 5 Introduction

Sharon De heer

Michelle

W1/D1 Cardio

Started block 5 again! Didn’t get all finished but here at gym!! Remember why I like being here -
challenging myself, being my best self, loving future me , designing a lifestyle!!

W1/D1 Quad Focused (RPE 7)

Naoual

W1/D2 Cardio

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

W1/D3 Cardio

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

This was my absolute favorite workout. The use of my Smith machine and the balance of all of the exercises, I just loved it. Thank you, Ellen

Ellen

Hurting elbow and forearm lately. Sore after gym yesterday so going easy today

Caroline! That was tough! 🥳🏋️‍♂️🎉😝

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

W1/D5 Cardio

W1/D6 Cardio

OMGosh Caroline!! 43 minutes of HELLO Legs!! 🏋️‍♂️🏋️‍♂️😝✅

W1/D6 Hamstrings & Glutes (RPE 7)

Did hour walk in the beautiful evening 🌸

W1/D7 Active Rest Day

W2/D1 Cardio

Cherrie

Always find legs so hard, especially at the end.

Jamie

Yes!! 1% better🥳🎉🏋️‍♂️🏋️‍♂️❤️

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Amy Kuark

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

W2/D3 Cardio

I have mobility issues where I can’t rest a barbell behind my neck so I always skip the barbell rack squats or anything where you have to have the barbell behind your head. Any suggestions?

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

W2/D5 Cardio

W2/D6 Cardio

Have mercy!! Hammie and glutes on 🔥🔥 Needing a self-driving car to get home! 🙌🙌🏋️‍♂️🎉

My goal of strengthening and lifting my glutes is coming true, thank you Caroline!

Karen

Lisa

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

Love this.  My quads are burning.  The hack squat 1 and a half reps is killer!!

Shallen

I did two different leg press machines and a zercher squat.

1% better than last week! 🎉🏋️‍♂️🏋️‍♂️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Love this arm workout. Gotta say the ball planks after an arm workout makes things spicy 🌶️

Love seeing how much stronger I am getting! Such a wonderful app!

Wanda 

I feel so strong with this workout! It is so much fun to be able to lift more every time.
Excited to see where this training will take me. No. I am excited where I can take myself with this training!

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

W3/D3 Cardio

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

W3/D6 Cardio

Did a 4 mile walk before heading to the gym for Deadlift Hammies & Glutes day….what was I thinking???😱😱😱🏋️‍♂️

Progressive overload is in full swing…I LOVE Day 6!!🏋️‍♂️😎

Kimberly Yamamoto

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

The block, week and day that I DREADED at the start has become
my most favorite!  Made it to week 4. I feel so strong!💪🏼. Btw…I needed this work out today!  Thank you Caroline!

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

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