Name: Playbook - Claire Thomas - W4/D1 Back + Biceps + Core
Uploaded: 2025-10-01T21:43:21.259Z
Duration: 40 min
Description: W4/D1 Back + Biceps + Core

Brianna

Kenzie

Kasey

Whew glad I washed my hair yesterday cuz my arms are 🔥

Keirstyn

Felt that burn!! I used 3 different weights. My top right now is 10lbs, so did 10lb for the first exercise, then 8 then 5’s. Doing that k was able to complete all without breaking but def had to push through. Loved it!

Courtney

This is a really good workout. I paired it with one of Claire’s core workouts she posted on instagram 💪🏻👏🏻👊🏻

Amanda

Love back/bis mondays so much! Going to complete a core workout next!

Meagan

Wow, I’m gonna be feeling this one tomorrow! 🥵💪🤩💜

Mary Beth Drizis

Glad to get it done. Feeling a little under the weather, so some movement felt good

Erin

Mandy Bridges

Kristi Dixon

Kelsey

Tara

Cheryl

Lindsay

Getting after it with heavier weights! Had to increase weight for the last round of biceps because I wasn't feeling failure by round 3, and I want all of the biceps gains lol

Jena

Gadzooks this was a killer…..love it! 💪🏼💪🏼

Charlene

Rachel

Sarah

Debbie

Not sure if I’ll be able to lift my arms tomorrow 😅💪🏻 feeling the burn! 🔥

Sarah Bravo

Heather

Lexlly Rivera

Marit

Carrie

Amy Velasquez

Jenna

Laura Marston

Anthony

Loved this one.  Definitely felt it in the biceps.  Even more intense combined with the last of the core challenge

Love it! Time for my core challenge HIIT workout!

Those tad lighter weights for the biceps give me the best feeling! Love it

Angela B

Paired this one with the core challenge core workout 4/1

Sadie

Stephanie

Jacquie

Tiffany

Lifted heavier and did more pullups than last time! Loving seeing the strength gains, especially after an off week last week

Ioana

Amanda B

Char

Karla

This morning felt good! Enjoyed this workout

Megan

The fatigue today was like none other. I got it done, though, and may need a rest day to reset myself for the rest of the week

Robin

Back at it again with another fire back & biceps workout! 💪🔥

Get after this one from home, from the gym, or from wherever you can bring a set of dumbbells!

Work hard, be nice & get after it, Team! 

Good luck!

💛Claire

Complete 5 rounds of the given 3 back exercises. Rest 30-60 seconds between each exercise.

*8 reps each way

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm DB row

*2 RDLs + 2 rows = 1 rep

- Perform 2 DB Russian Deadlifts with your knees slightly bent & back flat
- At the bottom of the 2nd RDL hinge, perform 2 bent over rows
- Repeat for desired reps

2 DB RDLs + 2 Bent over Rows

*8 reps each way

- In a high plank position, pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull & keep your hips squared
- Roll (or set) DB over to the opposite side & perform the same movement 
- Continue to alternate until all reps are complete

Dumbbell renegade rows

Back Circuit

*optional - if you don’t have a pull-up bar, skip this exercise & move onto the bicep circuit. If you do have one, complete 30 pull ups (can be assisted) in as few sets as possible. Rest as needed. 

- 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 (optional)

Complete 4 rounds of the given 3 exercises. Rest 30-60 seconds between each exercise.

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl

*7 low reps + 7 high reps + 7 full reps

- Begin with a dumbbell in both hands
- Curl dumbbells up halfway & slowly lower down until arms are extended for 7 reps
- Immediately curl dumbbells up all the way up & slowly lower down until the halfway point for 7 more reps
- Finish with 7 full bicep curls from full extension to contraction

DB 21’s Bicep Curls

*20 reps each way 

- Hold a light dumbbell in each hand with palms facing the center of your body
- Keeping elbows close to your body, curl one dumbbell toward your shoulders 
- Lower back down & switch arms and repeat until all reps are complete

Alternating DB hammer curls

Biceps Circuit

I have provided a ton of my favorite core workouts for you to choose from. You can find the workouts in my core category. 

- Go to the top
- Scroll through the bubbles
- Find core
- Select your favorite

Core workout of choice

W4/D1 Back + Biceps + Core

Loved! Needed just a bicep workout today!

Kristin

Great workouts to start 101 with one exception.  As a newbie if I struggle ro plank for duration I certainly can't plank from my toes and lift.  I modified to my knees and was successful.

Michael Mitchell

Felt really good getting back into lifting. Been a very long road to recovery with back and hip issues

W1/D1 Back + Biceps + Core

Most challenging workout I’ve done in a while.  Killer.

Katie

W1/D2 LEGS

I dont know if I had a long day or what but this was really hard

Britta

I’m a wimp, 🤣 this was so hard for me. Feeling strong though got it done!! 💪

Tiffiny

W1/D3 Chest + Triceps

Lindsey

W1/D4 HIIT

I haven’t felt this sore in years, Claire. Years. Send help.

Nicole

Monica McCormick

W1/D5 Glutes + Shoulders

W1/D6 Full Body

W1/D7 Rest Day

W2/D1 Back + Biceps + Core

Legs are going to feel it tomorrow. Sticking with Rise and Fall 💪

W2/D2 Legs

Feeling good on the rise in fall challenge!

Jessie

W2/D3 Chest + Triceps

Did the 24 min DB Tababta workout! Felt awesome!! 🔥

Lori Hopper

I did a full body from last week in its place

W2/D4 HIIT

Brooke

W2/D5 Glutes + Shoulders

Responding a day early in order to honor the sabbath on Sunday. But I’ll do this tomorrow and checking it now 

Week 2 day 7 rise and fall challenge

Awesome and effective full body workout!! 💜💪🏻🔥

W2/D6 Full Body

Morning incline walk with weight vest to get in some movement before work!

W2/D7 Rest Day

Lara

W3/D1 Back + Biceps + Core

Week 3 day 3 rise and fall challenge (my workout yesterday was soccer with my 3 year old)

First round I thought it was going to be easy. Last round… not so much!

Jaclyne Crookston

W3/D2 Legs

Wwwwhhhhooooaaaaa 😵‍💫💪🏽🔥

W3/D3 Chest + Triceps

Week 3 day 5 rise and fall challenge. I did a 5K with my daughter

Did Hiit it to the limit from the Hiit program and that was challenging and awesome all at the same time! Felt Great! 💪🏻❤️🔥

I completed the 22 min running HIIT workout during a trail run! Made it that much more fun!

Johanna

W3/D4 HIIT

For sure saw and felt the need to go lighter on shoulders 🫠💪🏽

W3/D5 Glutes + Shoulders

Even with light weights that was challenging.

😮‍💨😮‍💨😮‍💨😮‍💨

Juanita

Did 2 rounds and subbed out burpees for assault bike 25 cal

Kirsten

W3/D6 Full Body

W3/D7 REST DAY

The puddle of sweat is insane from this one

Jordan

EMOMs are my absolute favorite! Saved this one to repeat!

W4/D2 Legs

Feeling strong now but I can tell my arms will be useless tomorrow 🥴🔥💪🏽

W4/D3 Chest + Triceps

Doing the 4th of July challenge! 
Happy 4th everyone! 💪🇺🇸

Did liss today instead since still not ready for high intensity cardio from my cold

W4/D4 HIIT

Glutes was harrrrd but flew through shoulders (also hard but not the same).

W4/D5 Glutes & Shoulders

Coming off of 7 days off and only got 2 rounds +20 reps in 30 minutes. Been consistent with CPT since April so little disappointed I didn’t do better but some of these exercises got me DEAD. Will def try it out again to check my progress!

Uffff!
IMPRESIONANTE 🔥 
Muy completo, muy duro!!!
Gracias, thank you Claire 🇨🇴

Completed 3 full rounds with 5/7 exercises completed on round 4. What a circuit 🥵

W4/D6 Full Body

W4/D7 Rest Day

Definitely got a pump going on after that one 💪🏽🔥

Those biceps felt it! Pairing with a core workout

W5/D1 Back + Biceps + Core

Did this one staring at the fall leaves in lower peninsula Michigan- I’m in my happy place!!!

Ally

W5/D2 LEGS

Felt great to hit this one again, traveling!

Krystle

W5/D3 Chest + Triceps

Shannon

W5/D4 HIIT

That was challenging but also slightly fun 😆 scared for tomorrow...🫠💪🏽🔥

Vanessa

W5/D5 Glutes + Shoulders

Only CPT can motivate me to do a 5 round circuit that includes pull ups 💪

W5/D6 Full Body

W5/D7 Rest Day

Ryan

W6/D1 Back + Biceps + Core

This one is so tough every time! Such a good sweat!

Kathleen Grkman

W6/D2 LEGS

Kami Packer

W6/D3 Chest + Triceps

Did F45 this morning and will be starting the 5K a Day challenge this afternoon!

40 minute pool swim with sprint intervals

Perfect, 12 min emom 
50sec jump rope
20 or 45sec weighted butterfly sit ups
10 handstand pushups

W6/D4 HIIT

Still love these! 🤩🥵💪 Thanks Claire 👏💜

W6/D5 Glutes + Shoulders

Went heavier and slowed this one down, light weights or heavy weights this one is truly a full body burner!

Summer

W6/D6 Full Body

Loved this program. Excited to start 2.0!

Lori

Loved this program! Learned some great moves! I felt those Bulgarian split squats (esp into lunges) for days, thanks Claire!

W4/D1 Back + Biceps + Core

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