Name: Playbook - Dana Linn Bailey - BACK/BICEPS | Wednesday | 6/22
Uploaded: 2022-06-27T00:13:56.195Z
Duration: 60 min
Description: BACK/BICEPS | Wednesday | 6/22

Karen Elizabeth Porter

Ripper Boris 👍👍👍👍🇦🇺🇦🇺🇦🇺

Jodi

George

Nate

I know it’s back & bis but I feel it’s mostly back and my bis are feeling a little left out haha

Micah

Cruz

Deniz

Vicky Aju

Jennifer

ANGELA

Great pump today, I added 21’s for biceps and woah!

Katie

Skipped t-bar rows since I was working out at home but was able to most of the other exercises. I liked the combination of exercises too! Thanks Dana 😊

Leigh

Jasmine

CAROLINE

Saving workout I’m dead! 💪🏻🔥👊🏻

Danni

I was looking forward to this workout it did not disappoint!

Ramiro

Tabitha

Tracy

Anetelea Lalotoa

Ali Almand

Brandi

Had to improvise due to small town gyms but got most of it in and substituted what I could💪

Mark

Big Mo

Alicia

Paige

Dijon

Awesome!! I dislike pull ups chin ups or any ups but I got ‘‘em done! Ty DLB!!

Darlene

Mona

Killer ass day! Thank you so much! Keep ‘em coming

Maryann

Lindsey

Savannah

Meli

Brent

Megan

Aimee

Vonnette

Benjamin

Sharon

Franci Cardenas

Raina Beesley

Kelly

Did a half and half work up to the first 4 and finished my day with the last 3. Thank you so much for the good vibes 😸👌💪

Kathulhu

Kacie

Kendra

Back was awesome.  I added a few more bicep exercises.  Feeling the crunch being in the 4th week. Amping it up🙌🙌🙌💪

Louanne

Roberta

Aweome pump! I added single arm barbell curls to get more bicep work in.

sabrina moats

6/22: BACK/BICEPS

1. Superset 
- Rope Straight Arm Pulldown 4 x 10-12
- Rope High Cable Row 4 x 10-12

2. T-Bar Row (overhand grip) 4 x 12/10/8/6 drop 10
NOTE: Drop-set on last set

3. Superset
- Single Arm Side Seated Lat Pulldown (V-bar)  4 x 8-10
- V-bar Close Grip Pulldown 4 x 10-12

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

5. Superset 
- Front Lat Pulldown  4 x 8-10 
- Standing High Cable Underhand Row (from lat pulldown station) 4 x 8-10 

6. Underhand chins 3 x 10-12

7. 1.5 Rep Preacher Curl (machine or barbell) 3 x 6
NOTE: For 1.5 Rep, curl bar  up, go back down half way, then curl back up to chest, and then extend all the way up…that is 1 rep

- Rope Straight Arm Pulldown 4 x 10-12
- Rope High Cable Row 4 x 10-12

NOTE: You are going from straight arm pulldown, to sitting on the ground face pulls, and then low cable row.

- 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

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable Standing Rope High Row

Superset

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

4 x 12/10/8/6 drop 10
NOTE: Drop-set on last set

T-bar Wide Grip Row

- Single Arm Side Seated Lat Pulldown (V-bar)  4 x 8-10
- V-bar Close Grip Pulldown 4 x 10-12

NOTE: Using a V-bar handle attachment, you will sit sideways on the lat pulldown cable machine.  Grab one of the sides of the V-bar with the hand farthest from the weight stack. Your arm will be stretched above your head to start, then pull down, squeezing your elbow to your side.  Do 8-10 to both sides, then immediately turn, grabbing V-bar with both hands and do Close Grip Pulldowns.

- Sit side facing on the lat pulldown station
- Pull the handle down toward the outside of your shoulder, engaging your lat
- Extend your arm back up to starting position with control
- Complete desired reps then repeat on the opposite side

8-10 reps each side

Side Facing Seated Single Arm Crossbody Pulldown

- Grab the V-bar with a neutral 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

V-bar Close Grip Lat Pulldown

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

NOTE: Using Lat pulldown bar your will use a wide overhand grip  for the first part of the superset for 8-10 reps, then drop a couple plates, use a narrow grip and do 8-10 more with the close grip.

- 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

- Front Lat Pulldown  4 x 8-10 
- Standing High Cable Underhand Row (from lat pulldown station) 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

- Grip the MAG bar with an underhand grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Standing Underhand Row - from Lat Pulldown Station

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand Grip Pull-up/Chin-up

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Release half way down, curl back up to the top
- Lower all the way to starting position with a slow and controlled movement

1 1/2 Rep Machine Preacher Curl

BACK/BICEPS | Wednesday | 6/22

Michelle

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

Melissa

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 🫶🏼

Kaylee Emory

Chelts & Triceps | Tuesday | 4/23

Great workout done in the dark !! No power at the gym this morning !!

Sonja Bailey

Mandy

😬😬😵‍💫😵‍💫 Done 💪🏾💪🏾 Now for 15 on the treadmill 🏃🏽‍♀️

BACK/BICEPS | Wednesday | 6/22

Community

More workouts from Dana Linn Bailey