Name: Playbook - Caroline Drury - W4/D5 Back, Biceps & Core (RPE 9)
Uploaded: 2024-04-17T14:34:35.901Z
Duration: 45 min
Description: W4/D5 Back, Biceps & Core (RPE 9)

An inch of progress, but progress nonetheless.😂

Kimberly Yamamoto

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

3 sets
10-12 reps
controlled tempo
45 seconds 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
10-12 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
10-12 reps
controlled tempo
60 seconds rest

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause briefly at the top, return to the starting position

T-Bar Row

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline Dumbbell Bicep Curls

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

In this superset, you will do:

A - Cable Face Pulls
10-12 reps
controlled tempo
No rest; go directly onto B

B - Straight Bar Cable Bicep Curls
10-12 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

- Pull the rope attachment back toward the side of your face
- Pause at full contraction of the rear delts
- Release the band back to starting position

Cable Face Pulls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Cable Bicep Curls

Back & Bicep Superset 2

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

In this superset, you will do:

A - Single-Leg Leg Raise
10-12 reps on each side (20-24 total)
controlled tempo
No rest; go directly onto B

B - Side Plank
30-60s hold on each side
60s rest, then got back to A

Repeat this superset 3 times.

- Lay with your legs and arms extended 
- As you raise one leg, 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:
-Bicycle Crunch

Single-Leg Leg Raise

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side Plank

Core Superset 2.2

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

Lydie

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

Back un rthe saddle for real training 😁

Sarah

Wishing for some text about an alternative, if there is no leg press machine. I always what I can do and it’s hard to look up while working out.

Loved that on the last set we can see the previous weight without having to go to the other screen 🎉

Amanda

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Diamond pushups are no joke! That was a tough workout but I feel great!

Remedios

Good.  I need to work on push ups.😰😰😰

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

I had a wonderful run, sun is shining, endorphins running and life is good!
😍

W1/D3 Cardio

Barbell paused squat says to do three sets, and also two sets in the same page. I’m getting back on the train here and really enjoyed the gift of time series, though it was hard to participate as I was traveling

I’m definitely not hating repeating lifts & working on form.  THANK YOU!!🤗

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

Great!  I took it a little lighter today…still a little sore from earlier this week.  Felt good!!😎

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Great!  I love the 6 rep slow tempo before the 12 reps for squats.  I feel like it helps get my mind right for the high rep sets.👍🏼

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Good.  Only because I knew what I was doing…I’m pathetic with upper body, but determined to progress.😤😤😤

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

W2/D6 Cardio

Did this workout at the gym and really loved it!  I could even handle the back extensions!! Thank you Caroline!! 🏋️‍♀️💪💗

Doris

Rough, but got it done.  So glad that I know the lifts & I only have to focus on execution.  Even 8 months in, I’m still feeling the challenge.

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

So good!  I felt so strong today.  I hit a PR in my squats…80lb for 12 reps.😎. Great way to start my day!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Had to adjust for R shoulder, but excellent workout!! 💗

Good…if only my upper body would just catch up with my lower body.🫠

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

Bike ride in the warm Arizona weather🤗

W3/D3 Cardio

Good!  Love the focus on form in this workout with squats & hip thrusts.  Haven’t progressed with upper body weight, but I have with tempo/reps.👍🏼.

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

I found this to be a bit smoother today…week 3, I’ll take it as progress.👍🏼

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/D1 Cardio

Sweaty!!  Progressed with most!
Leg day just hits different.😎

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

Challenging…even on week 4. I made small progress with barbell hip thrusts with more weight, but I’ve learned that progression comes in various forms, not just adding weight.  My barbell squats didn’t have extra lbs, but I could squat deeper & really focus on the pause.
😁

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

W4/D5 Cardio

1st steep hike in 2025, 4 hours, 2300 ft elevation gain in 1.25 miles 😳

W4/D6 Cardio

Leslie

Wowza! This was a great block! Made some great progress with increasing weights.

I PR’d with my deadlifts today.😳
This Block 9 had me really digging deep. All the years I’ve spent the gym trying to figure it out on my own, I’ve never put more than 20 pounds on an Olympic bar because I convinced myself I wasn’t strong enough.  I’ve surprised myself often in the last 9 months & I love surprises.🙃🤭

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

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