Name: Playbook - Caroline Drury - W3/D5 Back, Biceps & Core (RPE 8.5)
Uploaded: 2025-07-13T16:04:52.034Z
Duration: 45 min
Description: W3/D5 Back, Biceps & Core (RPE 8.5)

Got it done!  Really like back day!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Deb Stanton

😊 great way to start the day. #strongerthanyouthink

Polly

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

3 sets
10 reps
Controlled tempo
45s Rest

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward (supinated grip).

2. Bend at your waist, keeping your back straight and chest up. Your torso should be nearly parallel to the ground, and your arms should be fully extended, hanging in front of you.

3. Pull the dumbbells towards your hips by bending your elbows and squeezing your shoulder blades together. Keep your elbows close to your body during this motion.

4. Pause for a moment when the dumbbells reach your hips, feeling the contraction in your back muscles.

5. Slowly lower the dumbbells back to the starting position, fully extending your arms.

6. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Dumbbell - Standing Bent Over Row: Supinated Grip

3 sets
8 reps 
controlled tempo
60 seconds rest

- Perform chin-ups using the TRX/Suspension Trainer

Suspension Trainer - Chin Ups

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

In this superset, you will do:

A - Banded Lat Pull Down
15 reps 
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.

- Grab the band with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the band down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Banded - Lat Pull Down

- 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 6 - Home

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

In this superset, you will do:

A - Banded Straight Arm Lat Pull Downs
15 reps 
controlled tempo
No rest; go directly onto B

B - Bicep Curls
10 reps
controlled tempo - slow release down
60s rest then, go back to A

Repeat this superset 3 times.

Secure a resistance band to a door or another stable structure.

Grip the resistance band with both hands and raise your arms to just above chest height. 

Take a few steps back from the door so the band has some tension in it. 

With your arms straight, move your hands toward the floor, stopping when your hands reach the sides of your legs. 

Keep your chest open and shoulders down.

Hold this position for a split second before returning your arms to your starting position. 

PRO TIP: Keep your elbows locked so this doesn't become a tricep (back of the arm) exercise. This is a back exercise.

Banded - Straight Arm Pull Downs

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell - Bicep Curls

Back & Bicep Superset 6.1 - Home

-Walk 20 steps away from the starting point holding the KB in one hand, switch hands holding the KB and walk 20 steps back to your original starting place = 1 set (40 steps total)
-controlled tempo
-rest 45s in between sets

- Hold one dumbbell or kettlebell at your side
- Roll your shoulders back, keeping your chest up 
- Keep core activated
- Walk forward

Single Side Dumbbell or Kettlebell Farmer Carry

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

Doris

Yay! Made it to Block 6! I just enjoy these workouts like none other.
Love this Ap!!!!!!

Julie

W1/D0 🎉 Block 6 - Introduction

W1/D1 Cardio

Yes!  Love these!  Focusing on getting strong quads to help my weakish knees …..from years of running without doing leg exercises to get the muscles around my knees and quads stronger!  Excited!

Lisa B🇨🇦

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Kathy McCabe

I love the kettle ball carry exercise - to not be a hunched over little old lady!! 💗

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

W1/D3 Cardio

Amy Kuark

W1/D3 Glutes & Shoulders (RPE 7)

Snow and ice removal. I’m tired of winter!

Swapped out my active rest day for today!  No heat in our building for five days, but today lots of workmen installing a temporary boiler!  Yay!  This is life in NYC with its very old buildings!!! But I still love it!!!

W1/D4 Active Rest Day

Enji

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

I always give Coach Caroline ⭐️⭐️⭐️⭐️⭐️!  The workouts are so awesome! 😎

Karen Kay 🇺🇸

W1/D5 Cardio

W1/D6 Cardio

Switched days to give my very sore left shoulder another rest day.

Used the barbell for deadlifts - need to get used to it vs dumbbells, especially for my lower back 🙃

W1/D6 Hamstrings & Glutes (RPE 7)

Took my 2nd rest day of the week today as I was traveling.  Cant wait to workout tomorrow!!! 🏋️‍♀️ 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Whoa - major ACTIVE rest!!  Hiked the Jelly Mold (a volcanic cauldron) - 4 hours (including big rests), up 1800 feet, about 10 km (20,000 steps!) … glad to have a hot tub soak this evening!

W1/D7 Active Rest Day

W2/D1 Cardio

Great workout!  🏋️‍♀️ heart rate up!  Sweating!  🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

Oh boy! Hard today for some reason. Last set especially! But glad I did it!!

W2/D1 Quad Focused (RPE 8)

Cardio on the promenade along the Hudson…42.5 minutes

W2/D2 Cardio

Ok….struggling with bench dips…never my favorite… and I’m not able to do a regular push up yet so the banded ones really stress my left sore shoulder..so I do incline without the bands. 🏋️‍♀️💪🏋️‍♀️💪

Improvement in my tricep dips. I’m getting stronger💪🏻

👍🏼💪🏼💪🏼 Swapped D1 with D2 today, love the flexibility this app provides 💕

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

Cardio across Central Park to meet up
With Marc!!

W2/D3 Cardio

Did block 5 glutes and shoulders instead of this one which I found too challenging.  There’s always a way!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💯

I started late so only did 2 sets of the circuit. 3 sets next time.

Wow!  This workout was challenging for me today. I am so glad I did it and finished!  💪

Arlis

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Yay!  Loved this workout!  🏋️‍♀️ I’m very keen to grow my back muscles!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I didn’t feel like a workout today but discipline won the day. I feel energized after the workout!!

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

Walk to & from the Exercise Hale & 15 min on the treadmill @ 3.5!! Yay!

W2/D5 Cardio

This was yesterdays cardio…forgot to slide the thing

W2/D6 Cardio

Found it tough today but I made it! Some days are like that.

W2/D6 Hamstrings & Glutes (RPE 8)

Yikes!  Took my second active rest day… I will need to be vigilant and get 5 workouts done in a row!!! I can do it!!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️🙃🏋️‍♀️💪

37 min on the treadmill tonight 👍🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

I had to rely on discipline today. No real progression but the workout is done and that’s what matters.

I love the step ups because it makes me aware of my weaker side!  I have to REALLY focus when I do these!  🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

It always amazes me how much I Love these workouts. And they can be hard!  For some reason I find this Ap and Caroline’s plan something I can stick to.  That says it all to me.

W3/D1 Quad Focused (RPE 8.5)

Cardio on the promenade along the Hudson!  Super cold!  (But not as cold as Caroline’s cardio in Canada!!🇨🇦)

W3/D2 Cardio

Did Block 5 chest,triceps and abs instead of this one - better for my very sore left shoulder

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

W3/D3 Cardio

Did black city 5 shoulders day in place of this

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

W3/D5 Cardio

Great time on the treadmill looking at A’Bay!! 😁🌊💗

W3/D6 Cardio

Got it done!  Yay!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Wendy

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Love this day….step ups always a humbling reminder of the differences in my leg strength
and balance!  Getting better and better!!

W4/D1 Quad Focused (RPE 9)

Great! Curious as to why there are no designated core exercises this block-are we meant to add in our own? Thank you!

Laura

W4/D2 Cardio

Yay!  I almost was going to switch today for a lower body because of my very sore shoulder. But I’ve been doing LOTS of stretching for it..every day!   And it’s really making a difference!  I’ll do stretches for my shoulders before and after my workout!  🏋️‍♀️ onward and upward!!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I love this workout. I need to get a  med ball and some 30lb weights. #strongerthanyouthink

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

W4/D3 Cardio

Did block 5 shoulders day in place of this one

Fabulous workout as always. This one is a tough one but I feel so accomplished afterwards, and the results are there. 🙏😊

W4/D3 Glutes & Shoulders (RPE 9)

Mondays are my big day so I always take my active rest day today…..BUT I d it d my cardio and 14,000 steps!!!

W4/D4 Active Rest Day

Yes!!!  Great workout!  🏋️‍♀️ Love working out with VmCarolines voice in my ears and watching her very detailed instructions! ❤️❤️❤️🏋️‍♀️💪🏋️‍♀️ 💪 🏋️‍♀️ 💪 🏋️‍♀️💪💪💪💪💪💪💪💪💪💪💪💪💪

One of my favorite workouts!  Thks Coach! 💪🏻

I love how strong I am becoming.  When I go to the grocery store and when I buy too much and I only took a basket and I’m able to lift the basket off the ground and carry the basket without being winded or my arms and back getting sore,I know I’m getting stronger.

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

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