Name: Playbook - Claire Thomas - W1/D2 Back & Biceps
Uploaded: 2024-04-29T18:26:45.045Z
Duration: 50 min
Description: W1/D2 Back & Biceps

Nikki

Trish O Malley

Sydney

I loved it. The last pull ups were very hard 😅 thank you Clare 💐

Yesenia

Just did 5 sets of 5 assisted pull up’s. We don’t have an assisted pull up machine here so I did 3 sets of 5 banded pull ups and 2 sets of scap pull ups. 😬 just noting so I know & can see my growth. 👍🏼

Gemma

Matt

Will

Jayden Gallagher

Mixed that into the functional workout plan to get some back and biceps action

Challenging with pull ups at the end and beginning. Loved it. First workout in CPT app. New user here

Kelsey Peters

Quick and effective!  Combined with D2 HIIT from the core challenge 🤩

Tara

Wendy

Taylor

Izzy

Sandra Torres

Agnes

TARA

Nicole

Jessica

Versania

I love these workouts. Worked out the cables with bands on my squat rack. 👏🏼

Brittany

Did assisted pull-ups on both sets. Great workout

Ashley

Sarah

Feels like I'm getting closer to doing bodyweight pull ups FINALLY!

LOTS OF PULL-UPS BUT LOVED THE CHALLENGE!💪💪💪

Reagan Tenaglia

I skipped first set of pull-ups.  Don’t have the ability to do unassisted 😂

Christina

Tracy

I loved it I feel it ♥️♥️♥️thank you Clare 💐

Brett Keenan

Adrian

Kiya

Carla

Katy

Macie

That felt amazing!! I loved the challenge!!!

Chelsey Moeckli

Hannah 

Tessa

Fern

Audrea

April

Another 3 AMer. 40 strict pull-ups 🙌🏻

sarah

Sherie

First upper body workout in a while, definitely going to be sore tomorrow

Melissa

Melody

Back & biceps baby! 💪

For this one you will need a pull up bar (or assisted pull up machine, cable machine w/ attachments, dumbbells, an EZ bar & a bench. 

Please leave a comment when you complete this one & share how it went for you!

Good luck!

💛 Claire

MODIFICATION - assisted pull ups using machine or band or partner 

- 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

Alternate back & forth between the given two exercises. Don’t rest until you complete the second exercise.

- Hinge forward slightly at the hips
- Pull the rope toward your body engaging your lats
- Lower the cable back to starting position

Rope cable row

- 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

Rope Superset

Alternate back & forth between the given two exercises. Don’t rest until you complete the second exercise. You’ll want a heavier set of DBs for the rows & a lighter set for the curls.

- 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

- 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

DB Superset

Alternate back & forth between the given two exercises. Don’t rest until you complete the second exercise. If you don’t have an EZ bar, use a straight bar.

- Hinge at the hips to bend forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower the bar down with control

Ez-bar bent over rows - underhand grip

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the starting position with a controlled movement

Ez-bar bicep curls - narrow grip

EZ Bar Superset

- Adjust the resistance and place your knees on the pad
-  Hold the handles just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull ups

W1/D2 Back & Biceps

Holy moly. Packs a punch in not too much time!

Heather

Kicked my butt (and legs) and I am THRILLED.

Julie

So excited to start my third program with the core challenge right around the corner! Great leg burner!

Falon

W1/D1 Legs + LISS

Dreading this one but feeling awesome now that it’s done! 🥵🔥

Stephanie

That was awesome. Took me longer than I thought
14# wall ball
95# deadlifts
36:55

Lisa

Suzanne adams

W1/D3 Full Body

Cardio nearly killed me 😂🤘🏼solid workout!!

Karylie Cardenas

Tara Marriott

W1/D4 Chest + Triceps & HIIT

Love/hate plate shoulder exercises 😅🥵

Tenna Mack

W1/D5 Glutes & Shoulders

Amanda

Sandra

W1/D6 Core & LISS

Kristi Dixon

Had to switch days. Moving today. Body is so sore

W1/D7 Rest Day

Always thinking I’m in decent shape till I do these workouts 🫠😂

Olivia

W2/D1 Legs + LISS

W2/D2 Back & Biceps

The way I dreaded this workout all day… and had to take a mental break at the 50 burpees mark. 🤯🥵 killer workout, Claire! 💛

Nikkol

W2/D3 Full Body

Angela

W2/D4 Chest & Triceps + HIIT

Said it once and I'll say it one more time- Barbell Hamstring Curls are the DEVIL!!!!

W2/D5 Glutes & Shoulders

W2/D6 Core & LISS

Char

Laurie Messer

W2/D7 Rest Day

Alaina Shuler

W3/D1 Legs & Liss

Very hard. All those pull-ups were hard to do. But got it done 🫶

Kristen

W3/D2 Back & Biceps

This one ☝️. Such a fun combination of exercises 🥵

W3/D3 Full Body

Sheesh that was an all around brutal one!!

Allison

The 20 second structure for chest and triceps was kind of odd.

Alvaro

W3/D4 Chest & Triceps + HIIT

Great workout today! Been nursing a shoulder the last couple of weeks and I could do today’s workout and it felt good! A really good burn!

Hi Claire. Hope you doing well. Thank you so much for your app, training and guidance. It has changed my life. I just want to know my muscles are building slowly does it takes years to bulk without steroids or enhancement and is it possible

Susan

W3/D5 Glutes & Shoulders

This workout felt good. Unfortunately I was homesick with the flu for 4 days and this workout was amazing to get my body back to moving without overdoing it.

Emilee

W3/D6 Core + LISS

W3/D6 Rest Day

Went up in weight in all things…legs are done and dusted!! 😅🔥

W4/D1 Legs + LISS

W4/D2 Back & Biceps

Last round, 21 reps at the end were tough😰

Denys

W4/D3 Full Body

That was challenging. I definitely felt the burn 🔥

Janae

W4/D4 Chest + Triceps & HIIT

Shara Allen

Using my 15s more and more ☺️☺️🔥🔥🔥🔥

W4/D5 Glutes & Shoulders

Those alternating dead bugs really had me working my mental motor skills i loved it! Needed for my cognitive strengthening!!!!

W4/D6 Core & LISS

Terri

Was actually so grateful for this rest day! Hope everyone had a nice day of relaxation

Monique Gillette

Nancy

W4/D7 Rest Day

I’m slowly doing more on leg day after having tendonitis in my quad/knee. A bit at a time 👍

Joedee

Ashley Leehane

W5/D1 Legs + LISS

Kasidee

W5/D2 Back & Biceps

Henry

Loved this one. Did 200m runs between each exercise 🔥🥵

Skyla

50 burpees!?!?! Are you kidding me?
Did I do them all? Yep. 🥵

W5/D3 Full Body

Honestly if you push yourself and increase the weights you can do it’s a hard AF workout

lucky

tammy patton

W5/D4 Chest & Triceps + HIIT

Jazzy

Michelle

W5/D5 Glutes & Shoulders

Still need to work on balance with side planks🤪

Body is sore switched days . Love a good cardio ab only day

W5/D6 Core & LISS

Had to rest today but back to the grind tomorrow!

David

W5/D7 Rest Day

Love this workout! I was able to go heavier on everything! Feeling so strong!! 💪🏻🔥 Had to stay at 30 lb for kettleball swings because that’s all the gym has.

W6/D1 Legs & LISS

W6/D2 Back & Biceps

Ouff- toughest so far for me. My shoulders are on 🔥

Had to put this one off for a while after the first failed attempt. This one was TOUGH!!! 🥵🥵

W6/D3 Full Body

This workout was humbling. It made me realize that 20 seconds is a lot longer than I thought😂.

Sweaty mess. Love how hard your workouts are.

W6/D4 Chest & Triceps + HIIT

W6/D5 Glutes & Shoulders

Oups....misread did 12 minutes...bonus 2mins😜

Marie

Kim Earnest

Body is so sore, nice cardio, and ab day for a break

W6/D6 Core + LISS

W6/D7 Rest Day

Got a new PR of 70 lbs for leg extensions and lying leg curls!! 👏🏻👏🏻👏🏻

W1/D2 Back & Biceps

Community

More workouts from Claire Thomas