Name: Playbook - Dana Linn Bailey - 6/17 | BACK/BICEPS
Uploaded: 2026-06-14T12:01:46.607Z
Duration: 60 min
Description: 6/17 | BACK/BICEPS

First workout back after bicep surgery.  🔥 🤘🏼

Dani Scott

Jackie

Jonathan 

Colleen

Michelle

Sherry Weidner

Monica

Lexi

Roseline Wisseh

Great! 7 months pregnant and modified as needed!

Sydney

Nicole

Raquel Ortiz

Reyna

Bobbi

Shannon

Linsey

Carrie

Ashley

Alessandra

Cynthia Biscaino

Great workout. Just noticed two exercises that look the same so I just done it the once.

Kelly Anne

Biceps & back felt all of this one!! Great workout!

Cortney

Back/Biceps 

1. Superset
	- Rope cable straight arm pulldown — 4 x 12/10/8/8
	- Rope Cable High pulley underhand row — 4 x 8-10

2. Bentover barbell row (overhand narrow grip) — 4 x 8 

3. Superset
	- Neutral grip seated lat putdown — 12/10/8/8
	- Neutral grip standing high cable row (from lat pull) — 4 x 8-10

4. Superset
	- Wide grip seated cable row — 4 x 12/10/10/8
	- Rope Cable Lying Facepull — 4 x 10

5. Underhand grip pull-up (assisted or unassisted) —3 x 10-12

6. Superset
	- Dual high cable isolation curl — 12/10/8
	- Dual low cable behind body bicep curl —12/10/8
NOTE: you can do these together or one arm at a time.

Superset
	- Rope cable straight arm pulldown — 4 x 12/10/8/8
	- Rope Cable High pulley underhand row — 4 x 8-10


- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Rope Straight Arm Pulldown

- Grip the MAG bar with an underhand grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Standing Underhand Row - from Lat Pulldown Station (8-10)

Superset 

- Stand upright, holding a barbell at arms length, forward of the body, with an overhand grip
- Hinge forward until your torso is slightly above parallel with the floor
- Row the barbell by driving the elbows behind the body while retracting the shoulder blades, pulling the bar toward the belly button
- Pause at peak contraction before lowering the bar back down to starting position with control

Barbell Bent Over Row (overhand narrow grip)

Superset
	- Neutral grip seated lat pulldown — 12/10/8/8
	- Neutral grip standing high cable row (from lat pull) — 4 x 8-10


- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the attachment with a neutral grip (palms facing in)
- Lift the weight off the stack and lock your legs under the pads
- Initiate the downward pull by depressing the scapula, then pull the bar downward toward the top/mid-section of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Neutral Grip Lat Pulldown

- Grip the bar with a shoulder width neutral grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Standing Neutral Grip Row - from Lat Pulldown Station (8-10)

 Superset
	- Wide grip seated cable row — 4 x 12/10/10/8
	- Rope Cable Lying Facepull — 4 x 10


- Pull the attachment in towards your body with a wide grip
- 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 Wide Grip Cable Row

- Lying on the floor 
- Pull the cable towards your face with elbows flared outward
- Slowly return back to starting position

Cable Lying Face Pull

- Hold the bar with a reverse grip, palms facing back
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Underhand Grip Pull-Up (assisted or unassisted)(10-12)

Superset
	- Dual high cable isolation curl — 12/10/8
	- Dual low cable behind body bicep curl —12/10/8
NOTE: you can do these together or one arm at a time.

- Set the pulleys to the appropriate height and weight (The pulleys should be at or above your head)
- Grab each handle attachment with an underhand grip (palms facing up), standing centered between the two pulleys, arms extended to the side to that your body forms a T
- Keeping your core engaged, your body and upper arms stationary, flex the elbows simultaneously curling the handles in toward your head/top of your shoulders
- Pause at peak contraction before lowering the weight back down to starting position with control

Dual High Cable Curls

- Stand centered in the cable machine, holding a handle from each low pulley
- Curl the handles up toward the shoulders
- Pause at full contraction
- Lower the handles back to starting position

Dual Low Cable Curls 

Superset

6/17 | BACK/BICEPS

Susan

How do those calf raises start out like cake, then finish with me crying…?? Haha great leg day!

6/17 | BACK/BICEPS

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