Name: Playbook - Dana Linn Bailey - BACK/BICEPS
Uploaded: 2023-12-27T14:27:38.761Z
Duration: 60 min
Description: BACK/BICEPS

Gino

Rachel

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

Jessica mejia

Christy Miller

Lori

Jamie

Hippie

Jeremy

My arms are about to fall off I completely forgot I did back with it lol

Carolyn

What a challenge !! But totally worth pushing through!!

Perfect supersets to "even out" back and bis. Love it!

Telly

Vicky

Love your workouts! This one was awesome!!

Geneva

Lindsey

I like the super setting. Did a couple back exercises I had never done before. Fun!

Keith

Angela Edwards

Megan

Courtney

Maria

Marina Pillyawets

James

Gina

Ashley

Love it. Great back and bicep workout. Vein popping fun!

Susan Hersch

Jewel

Christianna

Sherlyn McCormick

Jenn

Some modifications could be useful if you have a nagging wrist injury just a thought

Darla

Loved it! I can really see my strength is developing more & more each week.
Back gains are coming along nicely, thanks to your amazing programs🔥💪🏼

Ananda

Jennifer

Anto

Will

Yes. Perfect way to start my Thanksgiving day. 🦃🍁🍽💪🏼

Edith

Perfect Thanksgiving 💪🏼💪🏼💪🏼

Mandy

Tracy

Mike Gilbert

Jeff

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

STTP

🔥🤣🔥 HAPPY THANKSGIVING ❤️❤️

Wendy Mosley

Randi Armstrong

Dylan

Chris Woodson

1. Single Arm Bent-over DB Row 4 x 12/10/8/6 drop 10 each side
NOTE: Dropset on last set. Let your lat stretch forward and pull with your lat not your bicep

2. Superset:
- Wide Grip Seated Cable Row 4 x 12/10/8/6 
- Underhand Seated Cable Row 4 x 8-10 

3. Neutral Grip Lat Pulldown Down 4 x 12/10/8 drop 10 /8 drop 10
NOTE: Im using a MAG grip which is shoulder width with palms facing in. You can use a ladder bar or any neutral shoulder width grip handle

4. Superset:
- Low Cable Row 5 x 8-10
- Kneeling Underhand High Cable Pulldown 5 x 8-10
NOTE: For the low cable row, I just want you to stretch all the way forward, and when you pull back your torso will will move a little more upright. I used a small straight bar attachment for both of the exercises and you just need to move the pulley up for underhand pulldown and down for the low cable row.

5. EZ-bar Cable Bicep Curl 4 x 25/20/15/10

6. Superset:
- DB Wide Curls 4 x 12/10/8/6 
- DB Hammer Curls 4 x 8-10

- 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 drop 10 each side

NOTE: Dropset on last set. Let your lat stretch forward and pull with your lat not your bicep

DB Single Arm Bent-over Row

- Wide Grip Seated Cable Row 4 x 12/10/8/6 
- Underhand Seated Cable Row 4 x 8-10

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

- Pull the attachment in towards your body with an underhand 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 Underhand Grip Cable Row

Superset

- Grab the MAG bar 
- 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

12/10/8 drop 10 /8 drop 10

NOTE: Im using a MAG grip which is shoulder width with palms facing in.  You can use a ladder bar or any neutral shoulder width grip handle

MAG Grip Lat Pulldown

- Low Cable Row 5 x 8-10
- Kneeling Underhand High Cable Pulldown 5 x 8-10

NOTE: For the low cable row, I just want you to stretch all the way forward, and when you pull back your torso will will move a little more upright. I used a small straight bar attachment for both of the exercises and you just need to move the pulley up for underhand pulldown and down for the low cable row

- With the pulley set low on the rack
- Hinge forward slightly and pull the rope back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable Standing Low Row

- 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

Cable Kneeling Underhand Grip Lat Pulldown

- Begin with bar underhand grip in your hands
- Curl bar toward shoulders
- Focus on engaged your biceps 
- Lower back down slow and controlled

Cable Bicep Curls

- Alt DB Wide Curls 4 x 12/10/8/6 each side
- DB Hammer Curls 4 x 8-10

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders 
- Slowly lower down until arms are extended

DB Wide Bicep Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

DB Hammer Curls

BACK/BICEPS

Brandi

Yaoska Pineda 

BACK/BI

Stephen

Heather

Day after rest day.. Back💪🏾 Loving it!

Robert

BACK

Leann

Douglas

Back & Biceps

Lisa

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

Back

Valerie

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

Emilee

kathryn beaulieu

Brittany Ward

Emma

Some exercises I had to skip 
Do to bad shoulder

Dana

Kody

BACK (Warm-up included)

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

BACK/BICEPS

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