Name: Playbook - Claire Thomas - W4/D1 Back & Shoulders
Uploaded: 2024-02-02T19:19:09.243Z
Duration: 45 min
Description: W4/D1 Back & Shoulders

Sara Zain

This one looked so hard but dang was it good! Holy pump 💪🏻

Christine

Chelsy Pena

Ouch 😣 that was a killer one!🤪🤪🤪

Wenny

Happy Monday team!  It's moving week, still making sure to get all of my workouts in 💪💞

Krista

All of the workouts in this program are amazing!!!

Kathleen

Martes! Se reventó Hombro y espalda 
Mañana será otro día.

Alberto

Good stuff!! 🔥 Well, except for all the pull-ups I can’t do 🤣

Leslie Lee

Samantha Gonzalez

Porche

Erica

Thank you! Have a great weekend everyone!

Tiffiny Duke

This was nice after being cooped up in an ice storm!

Katie

Amara

Erin

This was a good one, hard tho since I am doing the 25 Pull-up’s a day Christmas challenge also. My back is toast! 😬🔥

Lori

Left me so weak I could only do one unassisted pull-up. 🤦🏼‍♀️

Bethany

Morgan

Allison

Anna

Victoria

Great workout!!! Already feeling the sore.

Sheila

Stefanie Dodson

Saegan

Katlyn Bowens

Karen

Ally

Jordan

Nothing like a good shoulder workout to make me feel real weak. 😂

Rachel

Kristin Warner

Lot of damn pull ups but getting stronger

Brandi

Jessica

Julia

Matthew

Nikki

Feel lots stronger than the last time we did this work out 💪🏼

Ronnie

Getting out of the gym funk and tried a new program and feeling good!

Michelle

Mckinley

Hannah 

Ashley

Feeling that one! It’s gonna be a great day!

Megan

Yaritza

Day 1 - Back & Shoulders

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.

You’ll notice that this workout is very similar to the one you did on this day a few weeks ago. This is intentional, to give you an opportunity to track your progress & push your limits further! Try your best to increase your weights & intensity this time around.

Work hard, be nice, & get after it! 💪

💛 Claire

*MODIFICATION - use an assisted pull up machine or a band 

- 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

*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 

- Hold a single dumbbell at your shoulder
- Press the dumbbell straight up overhead
- Lower with control back to starting position
- Complete desired reps then repeat on the opposite side

Single arm DB shoulder press

Superset 1

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

Superset 2

*12 each side 

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Single arm cable lateral raise

*12 each side 

- Hinge forward in a staggered stance
- Row the cable toward your body engaging your lats and mid back
- Extend your arm to return to the starting position
- Complete desired reps then repeat on the opposite side

Single arm cable row

Superset 3

Grab a heavier & a lighter set of dumbbells. Go heavier for the rows, go lighter for the front raises.

- 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

- Support your chest on the incline bench
- Maintaining a slight bend at the elbows, raise the dumbbells forward and up to shoulder height
- Pause at the top engaging your delts
- Lower with a slow controlled motion

Incline bench facing DB front raise

Superset 4

W4/D1 Back & Shoulders

Sierra

I’m so excited to start! I can’t wait! It’s been a goal of mine to put on a little more muscle and tone up a bit. Again, can’t wait to get started!

Parker

Eloise

Intro to the Gym Body Plan

Can’t wait to see what this program can do for me!! I already love it!

Angela

Loved it. The supersets were perfect together!

Jamie

W1/D1 Back & Shoulders

So great! Did a few mods but also added a few things, yayyy! I’m here! So proud of myself for showing up!

Good to be back been build my new garage gym so have been working on that building insulating painting but not working out for about a week and a half! 💪🏻 🌶️ almost there on my new space🩷

Erica Brewer

W1/D2 Legs & Core

Getting my feel good on!!💪🏻🫶🏻

Gabby

Great🤟🏼🤟🏼🤟🏼 I just couldn’t do an exercise because the machine was occupied every time and I didn’t know an alternative.

Tere

W1/D3 Chest & Triceps

Aundra

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

Did the cable hiit workout and oh man.. I am going to be sore!!!

Brittany

W1/D4 Full Body HIIT

Loved this workout! I was very tired this morning so it was a little rough but it was amazing

W4/D1 Back & Shoulders

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