Name: Playbook - Christina Stephenson - W1/D1 Apr3 — Back, Triceps
Uploaded: 2024-01-16T21:30:47.673Z
Duration: 60 min
Description: W1/D1 Apr3 — Back, Triceps

Sheryl

Happy Monday!

Welcome to the first week of this new split.

I would encourage you to keep track of the weights you use for the main lifts so we can work to solidifying the feel of those weights next week or increase them.

Click “Start Now” to get into this upper body workout.

Reps: 20R 
Modifications: band assisted pull-ups OR assisted pull-up machine

Notes: 
— Optional exercise if you’re wanting to work towards your first pull-up OR you’re wanting to improve your pull-up game 
— Break up the reps into as many sets as needed to complete 20reps (the goal is to get more volume of pull-up reps in during the week)

Optional: Pull-ups

Rep Range: 8-10R
Modifications: band single arm low row

*think of bringing elbow to hip/back pocket*

Bench Dumbbell Row

Rep Range: 8-10R
Modifications: band wide lat pulldown

Seated Wide Lat Pulldown

Rep Range: 10-12R
Modifications: 1/2 kneeling instead of staggered stance (more support) OR band single arm row

Staggered Stance Single Arm Cable Row

Rep Range: 12-15R
Modifications: chest supported crescent rows OR dumbbell lat pullover

Crescent Rows

Compound Set

Rep Range: 12-15R
Modifications: cable reverse flies OR dumbbell bentover reverse flies

Seated Band Pullaparts

Rep Range: 10-12R
Modifications: cable or band overhead tricep extension

Seated Dumbbell Overhead Tricep Extension

Superset

Rep Range: 20R
Modifications: rope neutral grip lat push down

Band Neutral Grip Lat Pushdown

Reps: 15R
Modifications: dumbbell kickbacks OR band tricep extension

Cable Bar Tricep Extension

W1/D1 Apr3 — Back, Triceps

Just did with body weight because I’m skiing later today 👍🏼

W1/D2 Apr4 — Quads, Adductors, Calves

W1/D3 Apr5 — Chest, Biceps

W1/D4 Apr6 — Glutes, Hamstrings

W1/D5 Apr7 — Shoulders, Core

W1/D6 Apr8 — Full Body

W2/D1 Apr10 — Back, Triceps

W2/D2 Apr11 — Quads, Adductors, Calves

W2/D3 Apr12 — Chest, Biceps

W2/D4 Apr13 — Glutes, Hamstrings

W2/D5 Apr14 — Shoulders, Core

W2/D6 Apr15 — Full Body

W3/D1 Apr17 — Back, Triceps

W3/D2 Apr18 — Quads, Adductors, Calves

W3/D3 Apr19 — Chest, Shoulders, Biceps

W3/D4 Apr20 — Glutes, Hamstrings

Happy Friday workout! Hello shoulders, usually not my favourite but actually enjoyed it.

W3/D5 Apr21 — Shoulders, Core

W3/D6 Apr22 — Full Body

W4/D1 Apr24 — Back, Triceps

W4/D2 Mar25 — Quads, Adductors, Calves

W4/D3 Apr26 — Chest, Shoulders, Biceps

W4/D4 Apr27 — Glutes, Hamstrings

W4/D5 Apr28 — Shoulders, Core

I loved this full body workout to get me back into routine after a 2 week cold

Larysa

W4/D6 Apr29 — Full Body

W5/D1 May1 — Back, Triceps

Jordana

W5/D2 May2 — Quads, Adductors, Calves

W5/D3 May3 — Chest, Shoulders, Biceps

W5/D4 May4 — Glutes, Hamstrings

W5/D5 May5 — Shoulders, Core

W5/D6 May6 — Full Body

W6/D1 May8 — Back, Triceps

W6/D2 May9 — Quads, Adductors, Calves

Good one, but my quads were still hurting from the last workout 😂

W6/D3 May10 — Chest, Shoulders, Biceps

W6/D4 May11 — Glutes, Hamstrings

W6/D5 May12 — Shoulders, Core

W6/D6 May13 — Full Body

W7/D1 May15 — Back, Triceps

Might have sore quads again this week 😂

W1/D1 Apr3 — Back, Triceps

Community

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