Name: Playbook - Dana Linn Bailey - BACK/BI
Uploaded: 2023-12-27T14:27:38.571Z
Duration: 60 min
Description: BACK/BI

Heidi 

Brandi

Mandy

Yaoska Pineda 

Stephen

Kiki

SuzannaMarquez

Good grouping of exercises. Working with bands today was a nice change.

Cory

Awesome workout, I find it hard to get the entire workout done, time, but I just modify for me

Sandra

This was good but took a lot out of my beginner body

Brilliant easy to use great exercises thank you so much Dana

Natbird

Karen

Ugh was only able to do 3 rounds of my arms.

Beverly

Joseph Bellinger

Awesome! The bands were different so that was a great add! Thanks!

Leyana

Amazing love the home edition so I don’t have to figure out cheats thanks sooooo much for these

Stephanie

Karri

It was a great workout! Good for beginners or more advanced lifters.  Definitely feeling the pump in my bis and back.

Farren

Joycelyn BENJAMIN

Veronica Brown

Mixed up my days and didn't record yesterday...

Shelly Bacon Kelnhofer

The moment I saw Kristen walk into frame on the iso holds I said oh boy here we go. Now I can’t feel my arms.

Bree🖤

Great workout! Did this one in our home gym 💪☺️

Andrea Brewer

It’s only Wednesday and everything hurts 
Great workout today!

Patricia

Low energy today, but nice to get it done ✅

Cassandra Contreras

Monique

Wendy

Wendy Mosley

3/29: BACK/BI’s

1. DB Pullover 4 x 15/12/10/8
NOTE: sink those hips down for the pullover.  You will get a better stretch with your hips nice and low towards the ground. 

2.  Superset:
- DB Bentover Row 4 x 10/8/6/6
- Inverted Row 4 x 10 
 
3.  Superset:
- Resistance Band Straight Arm Pulldown4 x 12
- Resistance Band Lat Pulldown 4 x 12

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

 5. Superset:
- DB Seated Reverse Fly 4 x 12/10/8/8
- Resistance Band Pull Aparts 4 x 12

6. Triset:
- Seated Incline ISO HOLD Single Arm DB Wide Curl 4 x 8 (each arm)
- Seated Incline DB Wide Curl 4 x 8
- Alternating Bicep Cur 4 x 8-10 (each arm)
NOTE: This is just one big set using the same DB  for the full circuit. Each round alternate which arm goes first for the single arm ISO wide curls.

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

DB Pullover

- Barbell Bentover Row 4 x 10/8/6/6
- Inverted Row 4 x 10

- 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

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted Row

Superset

- Resistance Band Straight Arm Pulldown4 x 12
- Resistance Band Lat Pulldown 4 x 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
- 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

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

- DB Seated Reverse Fly 4 x 12/10/8/8
- Resistance Band Pull Aparts 4 x 12

- From a seated position, bend forward bringing your chest to your thighs
- 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

DB Seated Bent Over Reverse Fly

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance Band Pull Aparts

- Seated Incline ISO HOLD Single Arm DB Wide Curl 4 x 8 (each arm)
- Seated Incline DB Wide Curl 4 x 8
- Alternating Bicep Curl 4 x 8-10 (each arm)
NOTE: This is just one big set using the same DB  for the full circuit. Each round alternate which arm goes first for the single arm ISO wide curls.

- From an incline position 
- Keep elbows pointed to the floor and tucked at your sides
- Hold one dumbbell in a contracted position, elbow near 90 degrees
- Curl the opposite dumbbells wide up toward your shoulder
- Lower slowly back to starting position
- Complete desired reps then switch arms and repeat desired reps

DB Incline ISO Wide Bicep Curl

- From an incline position 
- Keep elbows pointed to the floor and tucked at your sides
- Curl the dumbbells wide up towards your shoulders forming a W
- Lower slowly back to starting position

DB Incline Wide Bicep Curls

- From an incline position 
- Alternately curl each dumbbell up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB Alt. Incline Bicep Curls

Triset

BACK/BI

Valerie

Heather

BACK

Leann

Gino

Douglas

Back & Biceps

Lisa

Fabulous!!!! I’ve gained .8 muscle and lost over 2% body fat and 3 lbs!!!!

Rachel

Back

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

BACK/BICEPS

Emilee

kathryn beaulieu

Brittany Ward

Laura

Some exercises I had to skip 
Do to bad shoulder

Dana

Kody

BACK (Warm-up included)

Not a lot of time to put in today but a great pump!!! Looking forward to defining my back❤️

Perfect! I’m hittin my goals I didn’t think possible

Pamela Castleberry

This is my first time trying your program... wondering WTH took me so long! Loved it!!! 😍

Cassandra Rolle

I legit feel like a gorilla 🦍 after that 🤣 once again I'm defeated in all the good ways 👌❤️

Pamela Joyce Jewell

Anne

Love your program,  it's hard to fit everything in when you have to share equipment

BACK/BI

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