Name: Playbook - Dana Linn Bailey - W4/D3 BACK
Uploaded: 2024-01-07T22:36:10.315Z
Duration: 60 min
Description: W4/D3 BACK

Lexie

Lance

Evelyn

Amy Yeary

Best Back-workout of this program!!! 🔥

Misha

Good love it. Back into working out you make it seemless

Kate

Kathulhu

Samantha

Kara

99% humidity sucked ass but otherwise! 💪🏼💪🏼

Sarah

Elyse

I loved this, walked out feeling jacked. Had switch a few things up but damn loved it.

Kevin Kirby

Kelsey

There aren't enough stars to rate it ....it was some kind of beautiful torture 😂

Pamela Joyce Jewell

Tina

I’m learning to be able to work within my doc orders…I was able to do all of them modified!

Danielle Jacqmin

Felt great to be back after being off a couple days from being sick

Julie

Courtney

Mychelle

Joshua

The best workout ever. Just love geting kontakt  om my back muscle. 💪

Rose

Kassey Lay

Michelle Goya McNeill

Maggie Sakamoto

Melissa

Wednesdays workout - able to do most of this at home with my pully system - this was way more intense then it looked on paper 🔥

Angela

Ananda

Jessica

Michelle Green

Ashton

I couldn’t half of the exercises 😂 Can’t do a single pull up/chin up 😆 oh lalalaaaaa 

Also I didn’t want to lay down on the floor on the gym. Wasn’t by myself. So it felt a bit awkward ☺️ 

Will watch the Tutorial for your first pull up now 😂😂😂

Katharina

Madison

Actually starting to enjoy working out again and having these workouts already set makes it so much easier to build it back into a habit!

Janissa

Chris

David

Kayla Laweka

Jamie

Stacy

Heather

I could not do the pull ups at the end I got like maybe four out

nancy SLAYTON

Laura

Valerie

Aimee

Randi Armstrong

Think i need straps... my forearms fatigue before i feel it in my back

Victoria

Tara

Only was able to do about half bc I’m recovering from the flu ☹️ but glad to be moving again

Lauren

Thelisa

BACK
Habit Transformation Challenge Day 24

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:
- Straight Arm Pulldown 4 x 12
- Cable High Pulley Underhand Row 4 x 10-12
- Cable Upright Row 4 x 8-10
NOTE: Use Rope for all the exercises. You will just have to move the pulley to the lowest position for the uprights.

3.  Close Grip T-bar Row 4 x 10/8/6/6 drop 10
NOTE:  If you do not have a T-bar row you can do this same exercise as a landmine row using the triangle handle . 

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

5. Superset:
- Single Arm Seated Cable Row (using v-bar) 4 x 12/10/8/6
- V-Bar Close Neutral Grip Seated Cable Row 4 x Failure
NOTE: Using a V-bar for both exercises, just grip one side of it for the single arm.  I keep the same weight and just rep till failure with both arms

6. Superset:
- Close Grip Underhand Chins 4 x Failure
- Lying (on ground) Cable Curl 4 x 8-10
NOTE: Feel free to use a band for assistance on the chin-ups 

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

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.

Negative Pull-ups (5 sec)

- Straight Arm Pulldown 4 x 12
- Cable High Pulley Underhand Row 4 x 10-12
- Cable Upright Row 4 x 8-10

NOTE: Use Rope for all the exercises. You will just have to move the pulley to the lowest position for the uprights.

- 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

- With the pulley set high on the rack
- Pull the rope down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable Standing Underhand Grip High Row

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Standing Rope Upright Row

Triset

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

10/8/6/6 drop 10
NOTE:  If you do not have a T-bar row you can do this same exercise as a landmine row using the triangle handle.

T-bar Neutral Grip Row

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

- 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

- Single Arm Seated Cable Row (using v-bar) 4 x 12/10/8/6
- V-Bar Close Neutral Grip Seated Cable Row 4 x Failure

NOTE: Using a V-bar for both exercises, just grip one side of it for the single arm.  I keep the same weight and just rep till failure with both arms

- 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

Seated Single Arm (V-bar) Cable Row

- Pull the attachment in towards your body with a neutral 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 V-bar Cable Row

- Close Grip Underhand Chins 4 x Failure
- Lying (on ground) Cable Curl 4 x 8-10

NOTE: Feel free to use a band for assistance on the chin-ups

- 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

Close Grip Chin-up

- Lying on the floor gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

Cable Lying EZ-bar Bicep Curls

- Keep your elbow on the pad
- Curl the handle up engaging your bicep
- Lower all the way to starting position with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

12/10/8 each side

Single Arm Machine Preacher Curl

W4/D3 BACK

Maal

Camee Jensen

Wow 😮 that was intense but I loved it! This is my very first time starting in weight training/body building and it felt really good. I love to be challenged and I did my best to push through and I pushed through and I am covered in sweat! 😓. I know I am going to enjoy these next ten weeks

Spring Beddome 

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Estelle

My legs ran away halfway through 🤣🤗......loved it!!!!

Emaly Strauss

W1/D2 LEGS

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

I couldn’t finish the full workout bc I was so gassed!!! Holy moly. 🥵🥵🥵

Casey ✨

W1/D3 BACK

Epic!!!💪🏿💪🏿💪🏿💪🏿🔥🔥🔥

Charles

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Lindsey Williams

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Denise

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W4/D3 BACK

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