Name: Playbook - Caroline Drury - W4/D5 Back, Biceps & Core (RPE 9)
Uploaded: 2025-10-13T05:51:04.423Z
Duration: 45 min
Description: W4/D5 Back, Biceps & Core (RPE 9)

Good workout even after a poor night’s sleep.

Lisa B🇨🇦

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

3 sets
15 reps
controlled tempo
45 seconds rest

-Anchor the bands onto a sturdy door
- 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

Dumbbell - Bent-Over Row: Neutral Grip

3 sets
15 reps
controlled tempo
60 seconds rest

- Perform assisted chin-ups using a suspension trainer.

Suspension Trainer - 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.

*You can place the bent leg at home on a sofa, chair or ottoman if you don't have a bench.
- 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 – Alternating Single-Leg Raise
15 reps
controlled tempo
No rest; go directly onto B

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

Repeat this superset 3 times.

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

SUBSTITUTION: if this exercise is too advanced for you, please feel free to start with single-leg leg raises or do a bicycle crunch.

Bodyweight – Alternating Single-Leg Raise

- Perform kneeling crunches with a band for added resistance

Banded - Kneeling Crunch

(Home) Core Superset 1. 2

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

Can’t wait to get started!!!❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️

Deb Stanton

Enji

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Split squats and walking lunges. My quads are 🔥🔥🔥🔥🔥

New block! Walking lunges….will they ever be my friend????? Hmmmm
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I’ve been really sick for almost 2 weeks So grateful to have the strength and energy to workout this morning!♥️

Polly

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Yay!  My left shoulder is so much better!!!

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

W1/D3 Cardio

I can’t believe how much stronger I am on some these exercises. I’m a year into Caroline’s program, and I can tell you IT WORKS!
Grateful I found her! 👍🏻💯🥰😅

Julie

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

My core is much stronger but my right bicep tires sooner than the left one.

Diane

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

W1/D5 Cardio

W1/D6 Cardio

Yay!  Love these!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Improved balance for split squats and walking lunges but still tough. Quads are complaining!

Doris

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

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

W2/D3 Cardio

Yay!  My left shoulder is feeling much much better!  I’m able to do all of the Arnold presses!!! 💪🏋️‍♀️💪💪🏋️‍♀️💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

My right bicep did not want to do hammer curls. Otherwise great workout.🏋️

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

W2/D5 Cardio

W2/D6 Cardio

Amy Kuark

Karen Kay 🇺🇸

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

My balance was better with the walking lunges but still tough🔥🔥🔥

Yes!  Quads really shaking after this!  Live this day, but always a bit worried I’ll drop a weight on my toes!  Especially with the wall sit…I’m holding a 25 pound dumbbell! 
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Done !  A little challenging for me today but I’m glad I  nudged myself a bit ☺️

Yay did my workout Christmas Eve!! 🥳🎉🎄

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

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

Kathy McCabe

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

Yikes. Walking lunges after split squats; had to dig deep to get the last set of lunges done!🔥🔥🔥

The “Goblin” wall sit as I call it- 
That gets me!

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

I did it!  I started my workout at 8pm and o got it done!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

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

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