Name: Playbook - Chandler Nicoll - W4/D3 Back & Biceps
Uploaded: 2024-03-02T15:28:35.557Z
Duration: 60 min
Description: W4/D3 Back & Biceps

Back Day! 

Remember form over everything, if you need to sacrifice your weight choice to get better form. Do it!

Retract your shoulders 
Engaging your lats and lifting your chest 
Very small move to help with pull ups

Scapula Pulls

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

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

Inverted Rows

Superset

Walk feet in and lean body back 
Keep core tight and relax your shoulders
Use your rear delts to pull handles or rope towards your body 
Squeezing shoulder blades together
Slow on the return

Face Pulls

Three exercises with no rest in between reps. Take rest after you’ve all reps for all three exercises

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

Bicep Curls

Palms face your body 
Keep elbows close to your core 
Dumbbells up to your biceps 
& slow on the return

Hammer 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

Tri-set

W4/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

Jessica

Bella🌙

W1/D3 Back & Biceps

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!!

W2/D3 Back & Biceps

W2/D4 Quads & Glutes

Mayra

W2/D5 Full Body

W3/D1 Glutes & Hamstrings

W3/D2 Shoulders, Chest & Triceps

W3/D3 Back & Biceps

W3/D4 Quads & Glutes

My wrists hurt so much after so many exercises back-to-back having to balance on them! Any tips on how to improve with this?

W4/D3 Back & Biceps

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