Name: Playbook - Dana Linn Bailey - BACK/BICEPS
Uploaded: 2023-01-29T05:21:03.994Z
Duration: 60 min
Description: BACK/BICEPS

Richard

Chris Woodson

Trying to grow my baby biceps 💪🏻😝

Ali Almand

Tiffany

Michelle

Brandi

Ashley 

Nancy

Love the different variations…saving this one. ❤️

Sammie

Denise

YUNELIS M. LIGHTBOURN

Hannah

Joe 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 D

Jeff

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

Krista

Loved this back routine,bicep veins were popping 💪💪

Sharon

Vanessa Padalino

Back and biceps are now broken 😫👍💪

Ann Swan

That felt so good! Keep up the great workouts!

Ilene Pesata-Silago

Amelia

Becca

Elise

Will

Veronica

Crystal Gatlin

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

mary

Alexis

Katie

Clarissa

Rachel

Devin

Kassey Lay

Ashley

Sandra

Back and biceps are my favorite to train!!! Thanks for setting them on 🔥🔥🔥

Angie

Day 3 🔥 love the variation - just enough to burn the living sh*+ out of the muscle group

Angela Bjorklund 

Sarah

As always a kick ass workout! Freaking love this app!

Lisa

Kylie

Christina

Dawn

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

BACK/BICEPS

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