Name: Playbook - Claire Thomas - W6/D4 Back + Triceps
Uploaded: 2024-04-29T18:26:44.833Z
Duration: 60 min
Description: W6/D4 Back + Triceps

David

Such a gratifying pump showing me my hard work. 🥹🤌🏼

Brittany

Katie

Ashley

Increased weights and if not I increased reps!!!!!!!!! Feeling strong !!! Love it

Tiffany

Taylor

Laurie Messer

Hannah 

Michelle

Alexandra Casi

Sierra

Betsy Collins

Antonia Hanlon

Noah N

Arms are going to fall off lol 😂🔥🥵

Cassie

Suzie

Janay 

Jenn Watkins

Jessica

I made a few modifications after reading the reviews saying it was a long one, and loved it as usual!!

Karen

Loved this combo of exercises and the added cardio at the end of each circuit! Highly recommend the GymBody 2.0 program! 🔥

Hunter

Sara

Worked legs for the quick cardio (box jumps, Jump lunges and sprints) and it felt great!

MeCennah

I did JR for QC and got my first double unders in my 50s!  Wahoo!! Great workout 💪

Kim Earnest

Elise

Superb 💫💪 I am the person that likes the same workout - that said, these last 2 weeks the with the addition of cardio is really gentle on my over loaded organized brain 💗

Megan

Back at it with another back & triceps workout! 

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

Good luck!

💛Claire

Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest between rounds.

Even if you can do strict pull ups, I encourage you to use the assisted machine so that you can do all the reps unbroken each set, focusing on great form and squeezing at the top of each rep. 

 - 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

Even if you can do strict dips, I encourage you to use the assisted machine so that you can do all the reps unbroken each set, focusing on great form and squeezing at the top of each rep. 

- Adjust the resistance and place your knees on the pad
- Grab the parallel bars 
- Lower your body by bending your elbows
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Machine assisted dips

I define quick cardio (QC) as a quick burst of a bodyweight movement (10-20 reps or 30 seconds) in between sets of a strength training workout.

Take your pick from this list of exercises, or come up with your own QC:

•Jump squats
•Jump lunges
•Burpees
•Box jumps
•V-Ups
•Tuck jumps
•Jump rope/double unders
•High knees in place
•Jumping jacks
•Plank jacks 
•Skiers
•Mountain climbers
•Commandos
•Other

Adding QC between sets is my favorite way to maximize training time & efficiency. You will keep your heart rate up without hindering your weight training goals to build lean muscle. You’ll get time to recover between sets, so you’ll still have the energy to lift heavy & maintain good form. Integrating QC could also help you bust through a plateau because of the metabolic disturbance that it places on your body. In other words, your body will become uncomfortable & THAT is when results happen! 🙌

You can mix up the QC during your workout & pick different exercises each round if you’d like. I personally like to stick to just one or two QC exercises over the course of one workout. 

It is important to choose QC that won’t hinder the weight training portion of the workout So, on chest day you wouldn’t want to choose push-ups as your QC, but maybe jump squats instead. You don’t want to over fatigue your muscles, but instead focus on spiking your heart rate.

Quick Cardio

Tri-Set 1

Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest between rounds.
 I recommend bringing your DB over to the cable machine for this circuit.

*10 reps each arm

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbow drives towards your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm cable rows

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

Tri-Set 2

Complete the 4 rounds of the given 5 exercises, resting as minimally as possible between each exercise. You’ll get 90 seconds to rest between each round.

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Ez-bar cable tricep push down

- Stand tall, abs engaged and upper arms locked at your sides
- Using a reverse grip, pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Ez-bar cable tricep pulldown - reverse grip

Circuit 3

- 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

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the Ez-bar toward the top of your head
- Extend your arms back up to starting position

Ez-bar skull crushers

Tri-Set 4

W6/D4 Back + Triceps

Sarah

Getting Started

Erica Brewer

Day 1 back to this so when I go to the gym I’m more consistent in following a program. Had to go down to 75lb on bench press from my 95-100 in gym. It just hits different there with friends. 😩

W1/D1 Chest + Biceps

More reps is all - or more leg incorporated :)

Ashley Money

My shoulders are on 🔥from the plate drivers!!!! 😅

Germaine

W1/D2 Legs + Shoulders

Did a 30 min spin class for my HIIT today 🚴👏🏼

Jaclyn

Sandra

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

Tasha

Nikki

Awesome full body workout! Added to the core challenge! ❤️💪

W1/D5 Full Body

Emma

W1/D6 LISS + Core

W1/D7 Rest Day

Would love to have more variance from last week’s workout.

If you want to throw up 🤮, it’s good, right!

W2/D1 Chest + Biceps

My muscles will be sore tomorrow.  My mind will be ecstatic.

Danielle

W2/D2 Legs + Shoulders

Kacy

W2/D3 HIIT + Core

The quick cardio really intensifies these workouts. Triceps are my least favorite thing to train but man Claire, I’m drenched today

W2/D4 Back + Triceps

Ashley Jennings

Added a 2 minute wind trainer bike to the end of each round, staying above 250 watts. Good one!

Jamie

W2/D5 Full Body

Core challenge workout and low intensity cardio on treadmill. 2.5 miles

W2/D6 LISS + Core

W2/D7 Rest Day

I’m gonna hurt tomorrow, but it will
Feel SO good!

Brian Trammell

W3/D1 Chest + Biceps

Brett

W3/D2 Legs + Shoulders

Burpee /sprint circuit. Then 500 rep circuit

25 min of sprints and devils presses. Sweaty and ready for the day! (A shower first) 😉

Jennifer

W3/D3 HIIT + Core

❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼

Leah

Not sure I under the form on the medicine ball tri push ups
I felt it was targeting my chest in the middle of the pecks

Marc

W3/D4 Back + Triceps

Maria De La Torre

W3/D5 Full Body

8 mile run with my unit on President's Day!

Merritt

W3/D6 LISS + Core

W3/D7 Rest Day

Marissa

Felt strong - minor up level on weights. Had to switch to DBs since cable machine was being used. Biceps are toast!

W4/D1 Chest + Biceps

Today was ROUGH. I was legit looking forward to it and I was hurting. Back squat PR @ 135 🍑🔥

W4/D2 Legs + Shoulders

W4/D3 HIIT + Core

Eugenia

W4/D4 Back + Triceps

That was hard! Definitely longer than 45 minutes. 25 reps of anything at one time is challenging, but I love a good challenge! Great sweat for sure!

Krista

W4/D5 Full Body

A rare nice April day in Michigan so I threw my weight vest on and went for a 5 mile walk/jog!

W4/D6 LISS + Core

W4/D7 Rest Day

Amanda

W5/D1 Chest + Biceps

Allison

W5/D2 Legs + Shoulders

W5/D3 HIIT + Core

Maximo

W5/D4 Back + Triceps

W5/D5 Full Body

W5/D6 LISS + Core

W5/D7 Rest Day

Pushed myself with progressive overload. QC was mountain climbers in first set and last set was air squats. 🫠

W6/D1 Chest + Biceps

Came back to this after my leg day in the gym, skipped first set but I am still dripping after. 👌🏼😮‍💨

W6/D2 Legs + Shoulders

Pushed through but wasn’t feeling it today

W6/D3 HIIT + Core

My heart is so heavy that this was the last lift of Gym Body 2.0. I loved this program and see such a difference in my body from 6 weeks ago. 😮‍💨👏🏼💪🏼🔥

W6/D5 Full Body

Not quite low intensity but I had good intentions

W6/D4 Back + Triceps

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