Name: Playbook - Dana Linn Bailey - BACK/BI | Wednesday | 3/27
Uploaded: 2024-03-31T23:13:24.750Z
Duration: 60 min
Description: BACK/BI | Wednesday | 3/27

Love this workout! I had to come do it a second time.

Tabitha

Too many exercises and supersets lately. Causing injuries and exhaustion from overworking. Thinking of switching programs to something more reasonable for those who aren’t on gear.

Anna

Gemma

Out fucking standing!! 💪🏻💪🏻👊🏻

Jerod Williams

Great! Loved the giant set at the end💪🏾💪🏾💪🏾

Robert

Leslie

My Arms are gone! Lol is it bad I could only do one pull up in assisted? Lol

Jayla

I got dizzy and blurry vision during this one! Wowzah!! Harder than expected! Bet I'll be sore during the weekend! 🤩

Hege

Sherry

Casey Krucek

Brook

DUDE!!!! I really love/hated the last exercise!!!! I had to go down to 10 pounds! Which made me mad but it gives me something to work toward! ❤️❤️❤️❤️❤️❤️

Tiffany

Marissa Sanchez

Starting with negative pull-ups is what did me in 🤙🏽

Dana

Lisa

FUDGECICLES… that was a BRUTAL WORKOUT!!! 🔥🔥🔥🔥🔥

Michelle Green

Marcie

Loved the change up arm workout today. I’ve never tried the DB over  unders.

Jess

Couldn't finish all sets due to time today, but still dead anyways lol!

Melissa McGuinness

Debra

Claudio

Sandra

Mary

Leanne Kiehne

Tara

Had to shorten a bit due to time, but great session - that last set especially 🔥😅!

Lisa G.

Madonna

Serena

Becca

Elise

Melissa

Vicky

Rebecca

Sheila Goddard

Shelby

Henri Pineda 

Still working on my 5 year recovery from brain cancer surgery, radiation and chemotherapy. Dana has kept me going these last few weeks..and these workouts keep me coming back. Love to all. 🤙 🫶

Coren

Anne

Jenny

Sarah

Polly

Diana

Samantha

Jenn

Caroline

What a killer, she’s not kidding about the pump! 🔫

Kelly

Roseline WL

3/27: BACK/BI

1. 5 sec Negative Pull-Ups 3 x 6-8+
NOTE: + is obviously, keep going if you got more in ya. Use a band for assistance if you need. If you dont need assitance feel free to not use a band.  You will lower yourself on a 5 second count...up fast, lower slow

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

3. Machine High Row 3 x 12/10/8, 1 x 6 drop 10
NOTE: dropset on last set.
 
4. Single Arm Seated Cable Row 4 x 8-10 (each side)

5. DB Bent Over Row 3 x 12/10/8, 1 x 6 drop 10
NOTE: Dropset on last set

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

7. Brahimir GUN RUN GIANT SET (3 rounds x 10 each)
- DB Strict Palms Forward Curl
- DB Hammer Curl
- DB Crisscross (20 total /10 switches)
- DB 90 Degree Wrist Rotations

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

Negative Pull-Up

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

Plate Loaded Machine High to Low Row

Plate Loaded Machine High to Low Row Dropset

- 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 D-handle Cable Row (ea)

- 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 Row Dropset

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

(3 rounds x 10 each)

- DB Strict Palms Forward Curl
- DB Hammer Curl
- DB Crisscross (20 total /10 switches)
- DB 90 Degree Wrist Rotations

- Hold the dumbbells with a supinated grip (palms forward)
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

DB Strict Palms Forward Curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB Hammer Curl

- Hold the dumbbells with the arms bent to 90 degrees
- Crisscross the dumbbells back and forth for time or reps

DB Crisscross (R+L=1)

- Hold the dumbbells with your arms bent to 90 degrees
- Rotate the dumbbells from palms up to palms down
- Rotate back to starting position

DB 90 Degree Wrist Rotations

Brahimir GUN RUN GIANT SET

BACK/BI | Wednesday | 3/27

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

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/BI | Wednesday | 3/27

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