Name: Playbook - Dana Linn Bailey - BACK/BICEPS | Wednesday | 8/3
Uploaded: 2022-08-07T23:57:42.936Z
Duration: 60 min
Description: BACK/BICEPS | Wednesday | 8/3

Crystal

Megan

Toni

Chris Woodson

Doreen

Lisa

Gawd damn that workout was 🔥🔥 and well needed after the stressful week I had.  Thank you Dana for yet another amazing workout!  GEAH GEAH!

Aaron Tucker

Vladimir Abril

My arms and abs were toast. So many reps lol

Larry

Alicia

It wasn’t pretty, but I made it there today 💪🏽

Lindsey

Elaine

Can‘t finish the whole workout because not enough time 🙁

Petra

Angela

It feels good to be back. Lite weight. But, I’m doing it!! Whoop whoop!!

Monica D Monroe

Sara McVicker

DANIELLE

Brittany

Damn that was a killer!! Loved every minute of it! Thanks DLB, you ROCK!!! 💪

Kelima Kamaric

Christina

Lindsay

Jessica

Sharon

Monique

Back and Bi's are on fire!! Great session

Joycelyn BENJAMIN

Vanessa Padalino

Danni

Ramiro

Irene Haimovich

Hannah

Lucy Diaz

Jo Diaz

Sharlene

Kimberly

Jonni Munoz

Ashley Stubinger

Austin

Amazing some great exercises I haven’t done before 💪

Mike

Cassie

Ran out of time at the end. Made the last exercises a tri-set. Gonna regret it tomorrow 😝🤦🏼‍♀️💪🏽

Marisol

Marcie Courville

Brandi

Man these supersets are kicking my ass lol. Thanks mofo! Lol

Maryann

Latchman Harrilal

Samuel burnett

8/3: BACK/BICEPS

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

2. Neutral Grip Seated Cable Row 4 x 12/10/8/6 drop 10

3. Superset:
- Front Underhand Lat Pulldwon 4 x 12/10/10/8
- Standing Underhand High Row (from lat pulldown station) 4 x 8-10

4. Single Machine Low Row (hammer strength) 4 x 12/10/8/6 (each side)

5. Superset:
- Wide Front Lat Pulldown 4 x 8
- Behind the Neck Lat Pulldown 4 x 8-10

6. EZ-bar Spider Curls 4 x 12/10/8/8 

7. Superset:
- DB Alternating Bicep Curl 4 x 8
- DB Alternaing Hammer Curl 4 x 8

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

- 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

- Pull the attachment in towards your body with a wide 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

12/10/8/6 drop 10

Seated Wide Neutral Grip Cable Row

- Front Underhand Lat Pulldown 4 x 12/10/10/8
- Standing Underhand High Row (from lat pulldown station) 4 x 8-10

- 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

- 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

- Keep your core tight and your chest against the pad 
- Row the handle back retracting your shoulder blade 
- Slowly lower back to starting position 
- Complete desired reps then repeat on the opposite side

12/10/8/6 reps each side

Plate Loaded Machine Single Arm Row

- Wide Front Lat Pulldown 4 x 8
- Behind the Neck 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

- 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

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar Spider Curls

- DB Alternating Bicep Curl 4 x 8
- DB Alternaing Hammer Curl 4 x 8

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

DB Alt. Bicep Curls

- Hold the dumbbells with your palms facing the midline of your body 
- Curl one dumbbell up engaging your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm
- Alternating back and forth for time or reps

DB Alt. Hammer Curls

BACK/BICEPS | Wednesday | 8/3

Charlene

Summer

LEGS | Monday | 4/15

Grant

Roberta

Jess

CHELTS & TRI’S | Tuesday | 4/16

Magzli

💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥🥵

Michelle Green

BACK & BI’S | Wednesday | 4/17

Sadie

Deanna

LEGS | Thursday | 4/18

Sandra

Jennifer

Finishing with standing cable shoulder press! Strong work!

Sarah

DELTS | Friday | 4/18

Alice

This workout darn well almost killed me 🤪

Wow!! I only did 3 rounds of the WOD and completed the core workout. Feeling great! WOD kicked my ass took me about 50 minutes.

BACK/BICEPS | Wednesday | 8/3

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