Name: Playbook - Chandler Nicoll - W6/D2: Back, Biceps & Cardio
Uploaded: 2024-03-02T15:28:36.381Z
Duration: 60 min
Description: W6/D2: Back, Biceps & Cardio

Dalelyonnie

Gym based* Day 2 Upper body & cardio.

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

Supinate Grip so palms face you
Drive elbows toward core

Reverse Grip Lat Pull Down

Make sure to do both arms
Drive elbow to hips 
Keeping arm close to your body 
Squeeze shoulder blades 
Slow on the return

Bench SA Low Row

Focus on using your lat to pull the weight 
Keep core tight

SA Lat Pull Down

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

Lat Pushdowns

Super set:

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

Keep one dumbbell at 90 degrees in line with your hips
While curling the other dumbbell

Each arm

Static Bicep Curls

CARDIO

W6/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

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.

W6/D2: Back, Biceps & Cardio

Community

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