Name: Playbook - Chandler Nicoll - W12/D2: Back, Biceps & Cardio
Uploaded: 2024-03-02T15:28:36.639Z
Duration: 60 min
Description: W12/D2: Back, Biceps & Cardio

The final back & biceps day💪🏽 


When it comes to cardio you can choose what you want to do as long as you do it. There are so many different ways to do cardio! Stair master, sprints, jog, incline walk etc…

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Pull Up

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

Feet hip width apart 
Palms face away from body 
Hinge at hips, chest parallel to ground 
Driving elbows back close to core, squeezing shoulder blades together

Barbell Low Row

Bridge Pull Overs

Alt. Low Row

Hinge at your hips chest parallel to the ground 
Soft elbows
Drive dumbbells back & squeeze shoulder blades together

Reverse Flys

Superset

If you don’t have a barbell grab dumbbells 

7 reps halfway up 
7 reps halfway to top 
7 reps full curl

CARDIO

W12/D2: Back, Biceps & Cardio

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

Destiny

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

Ruby

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

rachel mendoza

W1/D5: HOME LEG DAY🍑

Omg I could only do 3 rounds this time!!! My abs are on fireee!!! 🥵

W2/D1 AB CHALLENGE

Could barely do the Leg Extensions after that second Super Set 👌 🙄 😩

W2/D1: HOME LEGS

Yikes those lunges and split squats did me in at the beginning 😂🔥 definitely going to be sore tomorrow!!

Rayanna

W2/D1: Quads, Glutes & Calves

Oooh these Biceps are poppin 💪🏼🔥

W2/D2: Back, Biceps & Cardio

W2/D2: HOME Upper Body & Cardio

Ashley

Going back and doing all the full body days this week. Loved this one!!

OMG this really tested my Fitness and Endurance level 🥵 yikessss lol I almost gave up at round 3 for the first set but pushed myself to do the whole 5 and now I’m laying on the floor dyyinnnngggg 😂

W2/D3: OPTIONAL Full Body Burn

Im getting my strength back 💪 🙏 😌

W2/D4: HOME Upper Body & Cardio

My arms were pretty sore from doing that Full Body yesterday and playing volleyball in the evening haha glad I pushed through 💪🏼

W2/D4: Shoulders, Chest & Triceps

Keep track of your weights! And add every week 😩🔥 the burn is real

Yesenia

W2/D5: Glutes & Hamstrings

A lot less lower back pain today! Thank you for the explanation on form for SL Deadlifts. 😁 ❤ 😊

W2/D5: HOME LEG DAY🍑

W3/D1: HOME LEGS

Added weight to the barbell this time for the front squats and my legs were on🔥

Alondra

W3/D1: Quads, Glutes & Calves

W3/D2: Back, Biceps & Cardio

Morning workout while everyone is still sleeping. Kicked my butt!

W3/D2: HOME Upper Body & Cardio

Did this Wednesday and forgot to press complete 🙃 
Fantastic workout, was sore for 3 days!

W3/D3: OPTIONAL Full Body Burn

Morning workouts kill me. My arms are on fire!

W3/D4: HOME Upper Body & Cardio

W3/D4: Shoulders, Chest & Triceps

W3/D5: Glutes & Hamstrings

We had record highs today and I think the heat got to me. Started to feel sick close to the end. I finished but not as strong as I normally would.

W3/D5: HOME LEG DAY🍑

W4/D1: HOME LEGS

W4/D1: Quads, Glutes & Calves

W4/D2: Back, Biceps & Cardio

W4/D2: HOME Upper Body & Cardio

Yes 🙌🏼 I finally did a full body day!

W4/D3: OPTIONAL Full Body Burn

Nice quick workout before work. Abs are on 🔥

W4/D4: HOME Upper Body & Cardio

W4/D4: Shoulders, Chest & Triceps

W4/D5: Glutes & Hamstrings

W4/D5: HOME LEG DAY🍑

W5/D1: HOME LEGS

W5/D1: Quads, Glutes & Calves

W5/D2: Back, Biceps & Cardio

W5/D2: Upper Body & Cardio

Robyn and I need an ambulance after that one 😂🙈🔥🙌🏼

W5/D3: OPTIONAL Full Body Burn

W5/D4: HOME Upper Body & Cardio

W5/D4: Shoulders, Chest & Triceps

W5/D5: Glutes & Hamstrings

W5/D5: HOME LEG DAY🍑

First one back after 2.5 weeks and I am deeaaddd ☠️

W6/D1: HOME LEGS

This workout left my in shambles. SO GOOOD 🔥🔥🔥🔥

The flutes feel it … I’ve become obsessed with KAS BRIDGES

My legs are on fire!!!! Love this workout!

W12/D2: Back, Biceps & Cardio

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