Name: Playbook - Caroline Drury - W4/D5 Back, Biceps & Core (RPE 9)
Uploaded: 2025-10-13T05:44:20.719Z
Duration: 45 min
Description: W4/D5 Back, Biceps & Core (RPE 9)

Lisa

Kimberly Yamamoto

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

3 sets
10 reps
controlled tempo - don't jerk the body
45s rest

-Start standing with a barbell in your hands, palms facing up (supine grip), and hinge forward at the hips to bring your torso nearly parallel to the floor.
-Keep your core braced and back flat as you pull the barbell toward your lower rib cage, squeezing your shoulder blades together at the top.
-Lower the barbell with control until your arms are fully extended and repeat.

Barbell - Row: Supine Grip

3 sets
8 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

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

In this superset, you will do:

A - Cable - Wide-Grip Lat Pulldown
12 reps 
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.

-Sit tall at the lat pulldown machine and grasp the bar with a wide overhand grip, hands wider than shoulder-width.
-Pull the bar down toward your upper chest, keeping your elbows pointed down and squeezing your shoulder blades together.
-Control the bar as you return to the starting position with arms fully extended and repeat.

Cable - Wide-Grip Lat Pulldown

- 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 6

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

In this superset, you will do:

A - Cable - Straight-Arm Pulldown
12 reps 
controlled tempo
No rest; go directly onto B

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

Repeat this superset 3 times.

- Keeping your arms straight, pull the handles down toward your thighs, engaging your lats (the big muscles on the side of your back)
- Slowly and with control reverse the movement back to the starting position

Cable - Straight-Arm Pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar - Bicep Curl

Back & Bicep Superset 6.1

-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

Dumbbell or Kettlebell - Single-Side Farmer Carry

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

Block 6, whohoo, 6 months in, second time around. Here's to progress, consistency and showing up for ourselves. 🎉💪

CHERYL

jeannie

Lydie

W1/D0 🎉 Block 6 - Introduction

Naoual

W1/D1 Cardio

Wow! That was a challenging workout, especially with so many at home improvisions i.e. the cable belt squat and Smithmachine squats & step- ups but figured it out snd adapted! My body is going to thank me later, 😊 thanks Caroline!

Tina

Holy man! This got my legs burning and my heart pumping.

Cherrie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Feels good to be back in the app! 🙌🏽

Wow….those pushup variations got me. I am just finally doing 10 normal pushups on the ground. Those banded and medicine ball variations were killers

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

W1/D3 Cardio

Anita🇨🇦

Today’s workout was 🔥!!!
Much needed booty burn that I’ll feel for days! 🙌🏽

I’m looking forward to feeling my glutes tomorrow!

Karen

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

When it’s too good to quit!
I found my way back to the amazing and intuitive Beyond Before and After app, and it’s been such a solid week! The workouts have my muscles on 🔥 and me looking forward to the next workout. This is exactly the kind of energy I’ve been needing…simple, powerful, and totally doable. Let’s gooo!

Definitely feeling it in my oblique’s! 🙌🏻

Jennifer

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

W1/D5 Cardio

Suzy

W1/D6 Cardio

Just when I think it is getting easier I start a new block and I am back to square 1️⃣ 😅. But I know that after 4 weeks of turning up there definitely will be progress!!

Keeping that burn going into the weekend! 🔥

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Sarah

Messy, but complete.🥴. I think I’m a bit tired & perhaps undernourished today.  I’ll get myself together for the next one.🫣

W2/D1 Quad Focused (RPE 8)

Great!  I love that cardio is included in my workouts…and although I didn’t really get my heart rate up walking, it’s a reminder to move.  
Thank you!!🤗

W2/D2 Cardio

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

W2/D3 Cardio

On the days I don’t want to start, I challenge myself for a PR - and once again, I DID IT!!

April

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

M’y arms are like jellyfish! I’m meeting friends for coffee now and am not sure I will be able to lift the mug to my mouth 😂

Good.  Seeing some muscle popping🤭 & I don’t think I’m ever going to be good at pull-ups🫠.

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

W2/D5 Cardio

W2/D6 Cardio

Wow! Split leg deadlifts, landmine hip thrusts, and 1.5 rep leg curls with monkey boots (for me no leg curl machine), you’re not playing around here, Coach Caroline! 👏 That combo hit my hamstrings, glutes, and stability like a pro. 🔥 I totally loved it and bonus—it was actually fun! 😁💪

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

First level 2 walk with 12# weighted vest - loved it!

Michelle

W3/D1 Cardio

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

I had to decrease weight after 5 weeks of traveling and no gym time, but it is so good to be back!

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

W3/D3 Cardio

Single arm landmine presses are 😭😭😭

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

First time at the gym vs training at home. Loved it!! 💪🏼💪🏼💪🏼

Enji

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

W3/D5 Cardio

W3/D6 Cardio

Amy Kuark

Good…body is tired today, but I lower weight & still felt a challenge.

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

Challenging…landmine presses are hard.🥴

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

W4/D5 Cardio

W4/D6 Cardio

My favorite set! I love the deadlift series.

I Love This Block and D6
Deadlifts my fav!! 💕🥳🎉👍🏋️‍♂️

It took me forever to finish block 6, due to travel and illness but finished strong today! 
Can’t wait for block 7 tomorrow 🤗

W4/D6 Hamstrings & Glutes (RPE 9)

Took a long walk & listened to your IG live with Ciara Foy…good stuff!!🤗

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

Community

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