Name: Playbook - Claire Thomas - Back & Biceps - Traditional Gym
Uploaded: 2024-02-02T19:19:09.322Z
Duration: 45 min
Description: Back & Biceps - Traditional Gym

Brigitte

Kyla

Cheryl

Kristin

Allyson Almeida

Kylie

Brianda

Raquel

Adam

Michelle

Melanie

I like the super sets maybe you can add more super sets.

Maria De La Torre

Antonia Hanlon

Lindsay

Lauren

Meghan

Denise

Love when there’s a bicep pump at the end💪🏻🔥

Susan

Shelena

Really great movements to isolate the back and biceps!

Sarah

Aaron Kinley

I loved the workout!😍 I do wish there was a place to record how many lbs I lifted on each exercise to save time for future workouts. Other than that, all features are awesome!

Kari

Amazing! 😍 
Thank you❤️❤️❤️

Yesenia

Kate Cardel

Amanda

Taylor Thompson

Did the back & bicep trad gym workout.  Deceptively tough and fun!

Beatriz

Nikki

Kimberly Stack

Spider curls are really awkward!! I’ve never heard of them and am open to new moves but that one was just hard for me to get and make sure I did it right! I also added rope lat face pulls!!

Gracie

GREAT WORKOUT COMBINED with the abs challenge 🙄🙄🎉

Kendall

Josh Friedman

Tricia

That bicep burn by the end — aichee cawah-wah!

Alexis

Woah. I’ve been doing back and bicep workouts combo for a few years. Never have my arms felt this jelly afterward!

Lindsey Henslee

Brianna

Ingrid Kristine

Great pump, and love it pushes me to work on my pull ups/chin ups!

Carlie Wagner

Tiffany

Madison

Maree

Love getting stronger in my back and biceps 💪🏼 These workouts are so fun too!

Caroline

Back and Biceps - Traditional Gym

Warm up: Before you begin, I recommend completing the Gym Upper Body Dynamic Warm Up 1, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

- Make these slow & controlled on the way down.
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Support your chest on the incline bench
- Row the dumbbells up toward your body
- Pause at the top engaging your back
- Lower with a slow controlled motion

Incline bench facing DB rows

- Keeping your arms straight
- Push the bar down toward the top of your thighs engaging your lats
- Pause at contraction then slowly return to starting position

Ez-bar cable straight arm push down

- Keeping your arms straight, holding the bar with a reverse grip
- Pull the bar down toward the top of your thighs engaging your lats
- Pause at contraction then slowly return to starting position

Ez-bar cable reverse grip straight arm pulldown

Superset

- Make these slow & controlled on the way down.
- Grab the bar with your palms facing you
- Pull your torso up until your chin is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin ups

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

- Seated at an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench DB curls

- With your chest supported on a 45 degree bench 
- Hold dumbbells with palms facing forward
- Curl the dumbbells toward your shoulders, keeping your elbows pointed to the floor
- Pause at the top then lower under control

DB spider curls

Back & Biceps - Traditional Gym

Ashley

Katy

This was a great workout. It’s now one of my favs. 💪

Dani

Shoulders - Dumbbells only

Alyssa

Agnes

I’m enjoying going between this and the lower body!!!  Thank you!! ❤️‍🔥❤️‍🔥❤️‍🔥

Back & Biceps - Traditional Gym

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