Name: Playbook - Dana Linn Bailey - BACK | Tuesday | 1-25
Uploaded: 2022-01-31T02:33:44.678Z
Duration: 45 min
Description: BACK | Tuesday | 1-25

FUCKING AMAZING!! I mean is there anything Dana does that’s less than fucking bomb?? HELLO NO! Duh!

Whitney

Missy

Today, I realized I'm stronger. I lifted heavier weight through the back movements! The workout was awesome! Thanks Dana! 👌👏👏 CHANGES ARE HAPPENING! LFGGG!

Annelli

Jordan

Kylie

It's was awesome....you kicked my ass again!! Love it..

Lorrie

Eric Brown

Emily

When u doing your work out and listening to your boys music💪🏽😏

taryn

Keyleigh1!

Paolina

Wowww!!!! Awesome workout!!! I have totally missed out!! I have been screen shooting workouts🤦🏼‍♀️ and looking them up on YouTube🙃🙃 rookie here 🙋🏼‍♀️ but no more lol 😆

Pearl

Theresa

Jodie Mishler

Monica D Monroe

Jake

Was in a new gym today so it was nice that the movements were paired at single pieces of equipment so I wasn’t bouncing around looking lost af lol!

Christine

Allie

Cassandra

Carlos Sandoval

Just when I thought I couldn’t love Back Day any more, you bring me this gift!

Sarah

That was such an awesome back workout. My back is on fire 💋

Sunette

Nathalie

Dustin

Brittany C

Tom Ball

Jessica

Andrew

Normally really like your back days but this was extra 🔥⭐️

Caitlin

Amanda

Jen Richmond

Edmur

ANGELA

Mallory

Jessie Kresa

I love back 🏋️‍♀️ !!! This was 👍

Wendy Mosley

Jazz

Lola

Randi Armstrong

Back and arms are fire 🔥 in a good way!!

💪🏻💪🏻💪🏻💪🏻💪🏻 killed it!!! 🔥🔥🔥🔥🔥

INGA

Dianne

Left DLB daily for a few months. Knew I made a mistake and came back. Can’t decide if I’m smart or stupid for that 😂

Ashley

1/25 BACK:

1. Wide Grip Pull-ups 3 x 10 
NOTE: Use a band for assistance if you need

2. Superset:
- Wide Grip Lat Pulldown 4 x 12/10/8/8
- Underhand Grip Lat Pulldown 4 x 12/10/8/8

3. Machine High to Low Row 4 x 12/10/8/6 drop 10
NOTE: Drop set on the last set only

4. Seated Single Arm Cable Row 4 x 8-10 (each arm)

5. DB or BB Bent-over Row 4 x 12/10/8/6 drop 10 
NOTE: Drop set on the last set only

6. Superset:
- Cable Straight Arm Pulldown 4 x 12/10/8/8
- Cable Standing Underhand Grip Low Row 4 x 12/10/8/8
NOTE: I am using a wide lat pulldown bar for both exercises.

- Hold the bar wide, 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

Wide Grip Pull-up

- Wide Grip Lat Pulldown 4 x 12/10/8/8
- Underhand Grip Lat Pulldown 4 x 12/10/8/8

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Grab the bar with an underhand grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Underhand Grip Lat Pulldown

Superset

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release with control back to starting position

- Last set is the 6 then immediately drop the weight and complete the last 10 reps

Machine High to Low Row

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward 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

- 8-10 reps each arm

Seated Single Arm Cable Row

- Hinge at the hips keeping a neutral spine 
- Pull the bar straight up 
- Engage your back as you pull up
- Lower the bar with control

- Last set is the 6 then immediately drop the weight and complete the last 10 reps

Barbell Bent-over Row

- Cable Straight Arm Pulldown 4 x 12/10/8/8
- Cable Standing Underhand Grip Low Row 4 x 12/10/8/8

NOTE: I am using a wide lat pulldown bar for both exercises.

- Slightly hinged forward at the hips
- Keeping your arms straight pull the bar down toward your thighs/hips, engaging your lats
- Release with control back up to starting position

Cable Wide Straight Arm Pulldown

- Grab the bar with an underhand grip, and hinge forward at the hips 
- Row the bar up toward your hips, engaging your lats as you row
- Release back to starting position with control

Cable Standing Underhand Grip Low Row

BACK | Tuesday | 1-25

Michelle

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Melissa

Shelby

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

BACK | Tuesday | 1-25

Community

More workouts from Dana Linn Bailey