Name: Playbook - Chandler Nicoll - W1/D3 Back & Biceps
Uploaded: 2024-03-02T15:28:35.502Z
Duration: 60 min
Description: W1/D3 Back & Biceps

Jessica

Bella🌙

Upper Body focusing on your back and biceps! 

Focusing on slow & controlled reps. Make sure to make that mind to muscle connection on every single rep

Jump yourself up towards the bar 
Engaging your lats 
Lower your body as slow as you can
Make sure to avoid swinging as much as possible controlling your movement

Negative Pull Ups

Grab the bar 
Retract your lats/shoulders 
Pull bar towards chest 
Act like you’re bringing your elbows together behind you 
Squeeze shoulder blades 
Slow on the way up

Lat Pull Downs

Retract shoulder blades 
Using your lats press the bar down towards your body 
Squeezing at the bottom 
Slow on the return

Lat Pushdowns

Kick one leg back 
Hinge at hips chest parallel to the ground 
Drive dumbbell towards your hip 
Squeeze shoulder blade

Single Arm Low Row (both arms)

Feet in line with knees 
Tuck hips & squeeze glutes 
Pull chest to bar 
Squeeze shoulder blades

Inverted Rows

Superset

Keep elbows close to core 
Bringing dumbbells up to biceps 
Squeeze biceps the entire time

Bicep Curls

Feet hip width apart 
Engage core
Arms wide & keep elbows close to core 
Squeeze biceps and slow on the way down

Wide Bicep Curls

W1/D3 Back & Biceps

Lauren

Shelby

Ashley

W1/D1 Glutes & Hamstrings

Ciara

My arms are jello!
Maybe an alternative to push ups for beginners. I’ve never been able to do even 1 good one. I have 0% of those muscles. I replaced them with up right ones against my squat rack to hopefully help do something to the same area 🤞🏽

Kendall

Jeili Reid

W1/D2 Shoulders, Chest & Triceps

W1/D4 Quads & Glutes

Killer but in such a great way!! 🔥🔥

Push-up power thing was tough so I just did girly push ups

W1/D5 Full Body

Lorena

W2/D1 Glutes & Hamstrings

W2/D2 Shoulders, Chest & Triceps

That finisher at the end got my biceps wobbly!!

W1/D3 Back & Biceps

Community

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