Name: Playbook - Dana Linn Bailey - BACK/BICEPS | Wednesday | 9/28
Uploaded: 2022-10-02T23:22:04.304Z
Duration: 60 min
Description: BACK/BICEPS | Wednesday | 9/28

Jermaine

Awesome workout💪💪🔥🔥 You always kick my butt🥵🥵

Vicky

Joel

Courtney

Back is one of my favorite days! Thanks Dana! I’m loving these workouts.

Maryann

Toni

Ananda

Added a bicep burnout. 
Loved it! 💪🏼

Stacy Picone

Becca

Great Back workout lol but where are the biceps lol

Angie Santos

I love these workouts, best pump of my life

Benjamin

Sherlyn McCormick

Ashley

Vicky Williamson

Top says back and biceps but there wasn’t any biceps in it 🤷🏻‍♀️

Danielle Cross

Danielle

Tonya

Not complete murder this time! 
😮‍💨😮‍💨😮‍💨

Amanda

Dragging my ass, but pushed through this killer back day!

Rita Miller

Live back workouts! This one was fire!! 🔥🔥

Rachel Renfrow

Back day is always my favorite! It was amazing as usual!

Jennifer

Eric Brown

Melissa

Kayla Laweka

Chris Woodson

It was amazing! Ready for tomorrow’s workout 💪🏼

Alexis Stanley

Brianna

Monica D Monroe

Alicia

Jenn

Lauren

💪🏼🔥🔥🔥 thank you Dana Loooooooved it!!!

Fotini

Britt

Where was the bicep’s today?🤣 I adjusted and added in. Good Tampa Bay hurricane workout.

Dawn

Megan

Taylor 🥋😎

So glad I found your program 🔥🔥🔥

Mika Terrell

STTP

janet

Monique

Glad to be back after almost 2 weeks have an insane viral infection!

Pearl

Feels like I have sphatti arms🙈 great to feel strong and done at the same time👌
Love the mixed of exercises💪

Mona

Jenn Minton

Joycelyn BENJAMIN

Mike Gilbert

Jason Renth

Lisa

9/28: BACK/BI

1. Wide Grip 5 sec Negative Pull-up 3 x 6-8

2. Triset:
- Cable Reverse Fly 4 x 10
- Seated Row Rope Facepulls 4 x 8-10
- Seated Rope Rows 4 x 8-10

3. Superset:
- Side Seated Single Arm Cross Body Lat Pulldown 4 x 8 each arm
- V-bar close grip Lat pulldown 4 x 8-10 together

4. DB Single Arm Cross Body Bent Row 4 x 12/10/8/6 each arm

5. Superset:
- Wide Neutral Grip Seated Cable Row 4 x 12/10/8/8
- Close Neutral Grip Seated Cable Row 4 x 8-10

6. Lat Pulldown 4 x 12/10/8 drop 10 / 8 drop 10
NOTE: Drop set on last 2 sets

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative Pull-ups (5 sec eccentric)

- Cable Reverse Fly 4 x 10
- Seated Row Rope Facepulls 4 x 8-10
- Seated Rope Rows 4 x 8-10

NOTES: Feel free to do any other variation of the reverse fly.  Im using the cable cross and the seated row but I understnad that is not possible most of the time in a public gym.  So just grab two dumbbells and bring them over to the seated row OR you can also just separate these.  they do not need to be supersetted together, that is just what I do because I can.

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable Cross Reverse Fly’s

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated Rope Cable Face Pull

- Pull the attachment in towards your body high and wide
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated Rope High/Wide Cable Row

Triset

- Side Seated Single Arm Cross Body Lat Pulldown 4 x 8 each arm
- V-bar Close Grip Lat pulldown 4 x 8-10

- 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 reps each side

Cable 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

Superset

- Support yourself using your opposite arm, standing perpendicular to the rack or bench your using for support
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control into a cross body stretch
- Complete desired reps then repeat on the opposite side

12/10/8/6 each side

DB Single Arm Crossbody Bentover Row

- Wide Neutral Grip Seated Cable Row 4 x 12/10/8/8
- Close Neutral Grip Seated Cable Row 4 x 8-10

NOTE: I’m using a ladder bar attachment which has multiple spaced out handle that go from wide to close.  If you do not have an attachment like that, just use a wide lat pulldown bar and do wide grip for the first part and close grip for the second

- 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

Seated Wide Neutral Grip Cable Row

- Pull the attachment in towards your body with a close 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 Close Neutral Grip Cable Row

- 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

4 x 12/10/8 drop 10 / 8 drop 10
NOTE: Drop set on last 2 sets

Wide Grip Lat Pulldown

BACK/BICEPS | Wednesday | 9/28

Charlene

Summer

Elina

LEGS | Monday | 4/15

Grant

Roberta

Jess

CHELTS & TRI’S | Tuesday | 4/16

Magzli

Angela

💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥🥵

Michelle Green

BACK & BI’S | Wednesday | 4/17

Elizabeth

Celina

Dallas

LEGS | Thursday | 4/18

Literally first shoulder day in over a year. Great way to get back at it 🔥🔥🔥💪

Larry

Kassey Lay

Sandra

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 | 9/28

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