Name: Playbook - Dana Linn Bailey - W5/D3 BACK
Uploaded: 2024-01-07T22:36:10.348Z
Duration: 60 min
Description: W5/D3 BACK

Lindsey Williams

Lance

Erica

Misha

Clara Wells

Loved it! Happy Valentine’s Day 💕💪🏼

Sarah

Karen Elizabeth Porter

Love it. That back workout was challenging 💪🏽💪🏽

Toni Bruce

Dana

Kara

Courtney

Just got to get the pull ups and it will perfect!

Jess

Rimu

Had to double up workouts today and wow….I’m toast!!!! Best feeling ever!!! Thank you!!

Karri

Poornima Balakrishnan

Chris Woodson

Maria

Kayla Laweka

Great back day!  One of these days I’ll be able to do pull-ups unassisted.

Tanya

Minerva

Amber Khan

Christina

Darcie

Had to get it done quick, but got it done.

Michelle

Jessica Betlach

Jennifer

That was a solid workout! 🔥🔥GEAH GEAH!!

Aaron Tucker

Margaret Deleon

Matthew

Carmen Brammer

Madison

Was a fantastic back minus not doing the pull-ups 😬😬

Stephanie

Good workout. Very tiring. I know I’ll be sore tomorrow. Because I’m still sore from leg day 🥴

Marissa

Dani

Andrew

Angela

Always asking me how it was well Dana I’m so sore I need a snickers 😂 just kidding thank you!

Cris

Charity

This was an awesome back! We need more! Thanks DLB! Way to go Cristobal! Pena. Lol

Maryann

Phenomenal workout…I tend to always gravitate toward deadlifts being part of every back workout, but this one absolutely nailed the mark.

Audra

Bunny

Kristin

Bambi Buck

Tara

Logan Warner

Sherlyn McCormick

Wendy Mosley

Camilla Haberman

BACK
Habit Transformation Challenge Day 31

1. Wide Grip Pull-up 3 x 10-12
NOTE: Use a band for assistance if needed.

2. Single Arm DB Row 4 x 12/10/8/6 each side

3. Superset:
- Wide Grip Pulldown 4 x 10-12
- Close Underhand Grip Pulldown 4 x 10-12

4. Superset:
- Reverse Incline DB Row 4 x 12/10/8/8
- Reverse Incline DB Reverse Fly 4 x 10-12

5. Seated Cable Neutral Grip Wide Row 4 x 12/10/8/8
NOTE: Elbows out wide horizontally instead of low and tucked. You can use a ladder bar or any neutral grip bar.

6. Superset:
- Rope Cable Straight Pulldown 4 x 10-12
- Rope Cable High Pulley Row 4 x 10-12

- 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

NOTE: Use a band for assistance if needed.

Pull-up

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

12/10/8/6 reps each side

DB Single Arm Bent Over Row

- Wide Grip Pulldown 4 x 10-12
- Close Underhand Grip Pulldown 4 x 10-12

- 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

- Reverse Incline DB Row 4 x 12/10/8/8
- Reverse Incline DB Reverse Fly 4 x 10-12

- 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

Reverse Incline DB Low Rows

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline DB Reverse Fly

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

- Rope Cable Straight Arm Pulldown 4 x 10-12
- Rope Cable High Pulley Row 4 x 10-12

- 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 back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable Standing Rope High Row

W5/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

W1/D1 CHELTS/ABS

Estelle

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

Emaly Strauss

It was great! That triset threw my quads into seizures.

Michelle Russell

W1/D2 LEGS

Love this workout 🏋️‍♀️ so much!

Thamara

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

Casey ✨

Dana, don’t know if you’ll see this, but your workouts are just the absolute best. I’ve been doing them for a year and they have never failed. Thank you, now I’ll go and bath myself in BenGay 😃

Antonio

W1/D3 BACK

Melissa

Lexie

Epic!!!💪🏿💪🏿💪🏿💪🏿🔥🔥🔥

Charles

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Great workout my legs are screaming again lol.

W1/D5 LEGS

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.

W5/D3 BACK

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