Name: Playbook - Dana Linn Bailey - BACK & BI’S | Wednesday | 4/17
Uploaded: 2024-04-21T23:00:30.469Z
Duration: 60 min
Description: BACK & BI’S | Wednesday | 4/17

Had to do doorway hinge pull up for alternative to pull up n chin up as I have no bar. 
Added abs at the end. Otherwise perfect home workout

Krisztina Balogh

Gino

Kicked my butt for sure. You never realize just how insane it is using resistance bands 🔥

Mandy

Elaine

4/17: BACK/BI

1. 5 Sec Negative Pull-Ups 3 x 6-8
NOTE: You can use assistance using a band or assisted pullup machine or doing jumping pull-ups if you can not do pull-ups yet.  Then just concentrate on the 5 sec eccentric negative.

2. Triset:
- Resistance Band Straight Arm Pulldown 4 x 10-12
- Resistance Band High Row 4 x 10-12
- DB Upright Row 4 x 10-12

3. DB Bent Over Row 4 x 10/8/6/6 drop 10

4. Superset:
- Resistance Band Lat Pulldown 4 x 10-12
- Resistance Band Superman w/ Lat Pulldown 4 x 10-12

5. Superset:
- Resistance Band Mid Row 4 x 10-12
- Resistance Band Low Row 4 x 10-12

6. Superset:
- Chin-Ups 4 x F
- DB Bicep Curls 4 x 8-10
NOTE: Feel free to use a band for assistance.

7. Single Arm Preacher Curl 3 x 12/10/8 each side

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative Pull-Up (5 sec eccentric)

- Resistance Band Straight Arm Pulldown 4 x 10-12
- Resistance Band High Row 4 x 10-12
- DB Upright Row 4 x 10-12

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Straight Arm Pulldown

- With a band attached high on the rack
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band High Row

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB Upright Row

Triset

- Hinge at the hips to lean forward, with a dumbbell in each hand
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body, pulling toward your hips/pockets
- Engage your lats as you pull up 
- Lower the dumbbells down in a controlled motion

DB Bent Over Rows

DB Bent Over Rows Dropset

- Resistance Band Lat Pulldown 4 x 10-12
- Resistance Band Superman w/ Lat Pulldown 4 x 10-12

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Lat Pulldown

- Lying on the ground face down with a band held overhead 
- Raise your upper body and lower body engaging your glutes
- Pause at the top 
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Resistance Band Superman w/ Lat Pulldown

Superset

- Resistance Band Mid Row 4 x 10-12
- Resistance Band Low Row 4 x 10-12

- With a band attached mid-way on the rack
- Pull the band back engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band Mid Row

- With a band attached low on the rack
- Hinge forward slightly and pull the band back engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Low Row

- Chin-Ups 4 x F
- DB Bicep Curls 4 x 8-10

NOTE: Feel free to use a band for assistance.

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Chin-Up

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps 
- Slowly lower down until arms are extended

DB Bicep Curls

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

BACK & BI’S | Wednesday | 4/17

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