Name: Playbook - Dana Linn Bailey - BACK/BICEPS | Wednesday | 5/11
Uploaded: 2022-05-15T23:02:47.804Z
Duration: 60 min
Description: BACK/BICEPS | Wednesday | 5/11

love your workouts and how educational and adaptable they are!

Abby

Catherine Courteau

This was a great back/bi combo! I am dying! 🥵 feels amazing though! :)

Ashley

Rebecca

Samantha

Melissa

Great start for my first time looking forward to moving forward.

Denis

A couple days late as I was sick but Damn it felt good to be back at it! 
Feeling the pump!

Kathy

Wendy Mosley

Edmur

Vanessa Padalino

Felt super weak today but I got the damn thing done. 💪🏽

Lindsey

Courtney

Krista

Raina Beesley

Mary

Rhonda

Amanda

It’s a fine workout, just not my favourite due to back issues

Patricia Alders

Sonya

Holy shitballs.

I love the new workout-shakeup.  It’s what I needed.  Humbling.

Tracy

Jessica

Sharon

Angela

Great back workout just didn't have time to do the last 3 supersets, it would be fantastic to actually have some 45-minute workouts for busy mums and single mum's time is a big thing and sometimes 60 minutes is too long

Becs

Awesome! I skipped the rests to get it done in about an hour.

Lisa

This took way longer than 60mins I stuck to the rest time but this was a 2hr workout.

Calvin

Ramiro

Cameron

sabrina moats

One of my favourites! My biceps r screamin’!

Nora

Almost filled a journal with these workouts! Hands down, DLB Daily is one of the best investments I’ve ever made

Rachel

Please reconsider the length of some of these workouts. I'm dying to stay true to the programming and expect a workout marked "60 min" to be able to be done in that time, give or take. Isn't the point of your workouts for them to be accessible for the every day person? Because two hour workouts aren't. I'm frustrated by that. Please read this as constructive feedback because that's how I'm intending it. I love what you offer and just want to be able to do it all with you and everyone else here!

Carrie

Lina_Maria

Monica D Monroe

Brianna

I feel like during the workouts I’m just on fire and then afterwards I feel amazing 🖤

Chelsey

Hard especially with a torn bicep tendon. I did what I could!!

Susan DiGregorio

Very glad I can use my fingers for typing at work.

Joanne

Cait

Leann Hust

Leah

Danielle

Michelle

5/11: BACK/BICEPS

1. Superset:
- Neutral Grip Pull-ups 4 x 10
- Rope Straight Arm Cable Pulldown 4 x 12-15

2. Superset:
- Underhand Close Grip BB Row  4 x 12/10/8/8
- Overhand Grip Inverted Row 4 x Failure 

3. Superset:
- Seated Wide Grip Cable Row 4 x 8-10
- Seated Close Grip Cable Row 4 x 8-10

4. Superset:
- Wide Behind the Neck Lat Pulldown 4 x 12/10/8/8
- Underhand Seated Lat Pulldown 4 x 8-10

5. Superset:
- Reverse Incline DB Rows 4 x 8-10
- Reverse Incline DB Reverse Fly 4 x 10-12

6. EZBar Bicep Curls 21’s 4 x 21

7. Superset:
- DB Incline Wide Curl 4 x 12/10/8/6
- DB Hammer curls 4 x 12/10/8/6

- Neutral Grip Pull-ups 4 x 10
- Rope Straight Arm Cable Pulldown 4 x 12-15

- Hold the bar with a neutral grip, palms facing each other
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Neutral Grip Pull-ups

- 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

Superset

- Underhand Close Grip BB Row  4 x 12/10/8/8
- Overhand Grip Inverted Row 4 x Failure

- Grip the bar with an underhand close grip
- Hinge at the hips keeping a neutral spine 
- Pull the bar up toward your belly button
- Engage your back as you pull up
- Lower the bar with control

Barbell Bent-over Underhand/Close Grip Row

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Barbell Inverted Row - Overhand Grip

- Seated Wide Grip Cable Row 4 x 8-10
- Seated Close Grip Cable Row 4 x 8-10

NOTE: Im using a lat pulldown bar.  Drop the weight for the close grip cable row by 20% and just brings hands closer together with arms tucked close to your sides.

- 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

- With a close grip pull the attachment in towards your body
- 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 Close Grip Cable Row

- Wide Behind the Neck Lat Pulldown 4 x 12/10/8/8
- Underhand Seated Lat Pulldown 4 x 8-10

- Sit reverse on the lat pulldown station 
- Grab the bar with an overhand grip 
- Pull down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Behind the Neck 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

- Reverse Incline DB Rows 4 x 8-10
- 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 Rear Delt Fly

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls

EZ-bar 21’s

- DB Incline Wide Curl 4 x 12/10/8/6
- DB Hammer curls 4 x 12/10/8/6

- 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

- 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 | Wednesday | 5/11

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Shelby

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/BICEPS | Wednesday | 5/11

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