Name: Playbook - Claire Thomas - Back & Biceps - Traditional Gym
Uploaded: 2024-02-02T19:19:09.338Z
Duration: 45 min
Description: Back & Biceps - Traditional Gym

Killer! Had to do all assisted pull ups at the end!

Yesenia

This was a great workout to build off of with weight, reps, etc.

Katie

Some new moves I’ve never done before.  Loved!!

Amanda

This was great loved it so much . Great supersets

Cyndia Ybanez

Maria De La Torre

I've been using this app for over a year now and I love it, my only hope is that you'll consider writing in the movements what specific muscle is being worked during each movement. I know I'm working my back, but what part of the back? Get a little nerdy, this would also help with muscle concentration. Thanks so much.

Cynthia

Great workout! I couldn’t do the Ez lay down lat pull. Many of the gyms I go to, it wasn’t possible. Would love an alternative

Megan

Elise

Brigitte

Pull ups at the end were brutal…needed assistance ;-) Back is on 🔥!

Beatriz

Lifting heavier than I ever have today & feeling stronger than ever 🤪🤌🏼

Sydney

Good morning and happy Monday!💪🏻🏋️‍♀️🥵

Shelena

Loved this! Really trying to work on strengthening my back. This was great!

Gabrielle

Lauren

This was a good one. Arms are my least favorite to train.

Korissa

Mika

Great workout!  Struggles with those pull-ups for sure

Elizabeth

Wow!! I couldn't get all 8 pull ups and chin ups on the 2nd and 3rd round.  But I will!! Thank you for the burn!🤘

Carrie

Marie Kellum

Pullups & Chinups at the end were killer!! Had to do a lot assisted with a band

Tracy

Nikki

Love the diversity of exercises in this one! Subbed pull-ups for some climbing :)

Kenneth Talvo

Jess

If my words are slurred on here now, it’s because my forearms are so swole after this one. Pull-ups and chin ups at the end?! Beast!!

Dead. Completely dead. Could barely get the first set of that pull up chin up combo,n 💪😮‍💨

Great workout. I love when I get new exercises. Unfortunately, I could not do the pullups/chin ups at the end of the workout. But I'll keep trying!!

Heather

Jenny

Ashley

Missy

Courtney Rivera

Amazing! Pull-ups were a challenge but I’m getting stronger!💪🏼

kacee

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 reps

*12 each side 

- Sit side facing on the lat pulldown station
- Pull the handle down toward the outside of your shoulder, engaging your lat
- Extend your arm back up to starting position with control
- Complete desired reps then repeat on the opposite side

Single arm lat pulldowns

*12 each side 

- Curl the cable handle up toward your shoulder engaging your bicep
- Lower with control back down to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable curls

Superset 1

- 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

Cable Ez-bar straight arm push down

- Lying on your back
- Curl the bar toward your shoulders engaging your biceps
- Reverse the movement releasing the cable back to starting position

Ez-bar lying cable curls

Superset 2

*12 each side 

- Start with your back flat and dumbbell in one hand
- Engaging your lats, pull the dumbbell up toward your hip
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

DB single arm rows

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

Superset 3

- 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

- 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

Superset 4

Back & Biceps - Traditional Gym

Katy

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

Dani

Shoulders - Dumbbells only

Agnes

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

Back & Biceps - Traditional Gym

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