Name: Playbook - Clara Lai - Week 5-6 : Back and biceps
Uploaded: 2022-04-24T03:38:45.278Z
Duration: 60 min
Description: Week 5-6 : Back and biceps

This is a back and biceps focused workout. You will be repeating this workout on week 6

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell 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

Dumbbell bent over reverse flies

Superset 1

- Pull the cable towards your face with elbows flared outward

Face pulls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Underhand lat pulldown

Superset 2

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- Begin with attachment underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls (Single arm)

Week 5-6 : Back and biceps

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 5-6 : Back and biceps

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