Name: Playbook - Dana Linn Bailey - BACK/BICEPS
Uploaded: 2023-12-27T14:27:38.743Z
Duration: 60 min
Description: BACK/BICEPS

Laura

Gino

Emma

Mandy

Felt hard coming back after a few weeks of not moving due to vacationing. It’s a great start!

Carina

Rebecca

I never thought I was gonna make it through but I feel great now!!!😛

Jessica mejia

Great work out. Love the supersets 💪🏽

Kendra

My back is on fire and my arms are dead. Another awesome workout!

Gabe

Nicole

Really awesome, some that I enjoyed, it was new and different and I feel great!

Amanda

Astrid

Telly

Richard

Chris Woodson

Trying to grow my baby biceps 💪🏻😝

Ali Almand

Tiff

Michelle

Brandi

Ashley Mabery

Nancy

Love the different variations…saving this one. ❤️

Sammie

Denise

YUNELIS M. LIGHTBOURN

Hannah

Jose Adams

Boom! What a great workout! 💥 💪❤️🔥

Anto

Woot woot my back is trashed lol thank you Dana!!

Cris

This was amazing!!!!!! Thank you so much! I love back days!!!!! Sore asf but lovin it mannnneeee hahaha

Maryann

Ashlea

Today was my first workout on the app and I’m already addicted. I absolutely crushed back. This is exactly the type of app I’ve been searching for. I’m so happy I found it. 10 out of 10!

Jennifer

That was challenging and loved it! 💪🏼🔥

Ananda

Biceps on 🔥before training biceps🌺🤙

Kanani

Kelly

Tiffany

Krista

Loved this back routine,bicep veins were popping 💪💪

Sharon

Vanessa Padalino

Back and biceps are now broken 😫👍💪

That felt so good! Keep up the great workouts!

Kimm

Amelia

Becca

Elise

Will

Veronica

Crystal

Loved it! I ended up adding a few more bicep workouts thiugh

mary

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

2. Barbell Bent Over Row 4 x 12/10/8/6 drop 10

3. Superset:
- V-bar Forward Lean Seated Cable Row 4 x 8-10
- V-bar Seated Cable Row 4 x 10-12

4. Superset:
- Straight Arm Pulldown 4 x 10-12
- Reverse Incline High Cable Row (V-bar) 4 x 12/10/8/8

5. Low Cable Row 4 x 12/10/8/8

6. EZ-bar bicep curl 21’s 3 x 21 (7 top, 7 bottom, 7 full)

7. Single Arm Preacher Curl 3 x 12/10/8 each side

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

- Hinge at the hips keeping a neutral spine 
- Pull the bar straight up 
- Engage your back as you pull up
- Lower the bar with control

12/10/8/6 drop 10

NOTE: Your grip for the barbell row will be shoulder width or slightly wider and overhand.

Barbell Bent Over Row

- V-bar Forward Lean Seated Cable Row 4 x 8-10
- V-bar Seated Cable Row 4 x 10-12

NOTE: Stay leaning forward for the first part.  Keep chest down, pulling low with elbows right at your sides. Then drop the weight, and have your torso more upright for the second part of the set.

- Lean your torso forward (you may have to use dumbbells to distance yourself from the cable machine)
- With a close grip pull the attachment in, low towards your body
- Elbows drive towards your hips, squeezing your lats
- Pause at contraction then slowly return to starting position

V-bar Forward Leaning Seated 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

- Straight Arm Pulldown 4 x 10-12
- Reverse Incline Cable High Row (V-bar) 4 x 12/10/8/8

NOTE: The Reverse Incline High Cable Row, you are pulling bar down between you and the bench

- 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

- Support your chest into an incline bench 
- Pull the V-bar down to the top of your chest, engaging your lats throughout the exercise
- Slowly return the V-bar back to starting position

Reverse Incline Cable High Row (V-bar)

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

Cable Standing D-handle Low Row

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Total reps = 21

EZ-bar 21’s

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

12/10/8 reps each side

DB Single Arm Preacher Curl

BACK/BICEPS

Heidi 

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!!!!

Rachel

Back

Valerie

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

Emilee

kathryn beaulieu

Brittany Ward

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

Layla Marooney

Brian

Loved it!! Killed it!!! First of the year 🙌🏼💪🏼

BACK/BICEPS

Community

More workouts from Dana Linn Bailey