Name: Playbook - Dana Linn Bailey - BACK/BICEPS | Wednesday | 5/25
Uploaded: 2022-05-29T21:17:35.591Z
Duration: 60 min
Description: BACK/BICEPS | Wednesday | 5/25

Ashley

Love your workouts!! Every single ONE!! Lol

Andrew Wright

Alyssa

Dijon

Michelle

It had been awhile since I did dual cable curls. Felt great!!

Ramiro

Jennifer

Lost a couple limbs at the gym😱🤯 😝 my arms are so pumped I can’t feel them 👍👍 good workout

Brianna

Amazing!!! Cant pull up my 202 pounds of beauty yet but it Will come lol

Lynda Champagne

Insane. 2 years straight if working out never felt like this workout ⭐️⭐️⭐️⭐️⭐️

Dylan Schaffer

Edmur Torres

Cindy

Mary Arnold

Sailormoon

Solid workout 🤙🏻 biceps and back were torched halfway through!

Bill

Lisa

Jana

Austin

Monica

Underhand grip pull down was confusing for me on the last 2 sets.

Alexandra

Valerie

Elizabeth

Big Mo

Allison

Wendy Mosley

Never been so motivated to kick my own a$$ 🤣😭

Anna

Trisha

Sabrina

Went lighter than usual since I was tired today.

Alejandra

Gina

Absolutely killer! My arms felt like they were going to fall off lol!

Cesar

Laura

Tessa

Chris Woodson

It was my first workout. Hard to know just yet. For my first it was surprisingly decent

Nick

John Guinta

Ronda McCarroll

Shelbi

Not that it was a bad workout, just feel like not enough back so I added

Candice Peterson

Holly

Awesome 💪🏼💪🏼💪🏼 🔥🔥🔥
However, I need my own rope pull for the cable machine. 😜

Leah

Candace

Q Watson

Megan

Day 3 complete self accomplishment feels good!

Tiffany

Justin

5/25: BACK/BICEPS

1. Wide Grip Pull-up 3 x 12
NOTE: add a band for assistance to get all 12 reps

2. Plate Loaded Seated Row 4 x 12/10/8/6 drop 10 each arm

3. Superset:
- Underhand Lat Pulldown 4 x 10 (10 drop 10 on last two sets)
- Cable Straight Arm Pulldown 4 x 12

4. Superset:
- Reverse Incline Wide Row (elbows wide) 4 x 10
- Reverse Incline Low Row (elbows tucked) 4 x 8-10

5. Alternating Single Arm DB Curls 3 x 12

6. Preacher Curl (machine or Ezbar) 3 x 8

7. Dual Cable Curls 3 x 15

- Hold the bar wide, with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

NOTE: add a band for assistance to get all 12 reps

Pull-up

- 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

4 x 12/10/8/6 drop 10 each arm

Plate Loaded Machine Single Arm Row

- Underhand Lat Pulldown 4 x 10 (10 drop 10 on last two sets)
- Cable Straight Arm Pulldown 4 x 12

- 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

- 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

- Reverse Incline Wide Row (elbows wide) 4 x 10
- Reverse Incline Low Row (elbows tucked) 4 x 8-10

NOTE: For the Wide Row your elbow will be wide and you will be pulliing high up by your shoulders.  For the Low row, elbows will be tucked and pulling weight back towards your pocket

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse Incline DB High/Wide Row

- 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

- 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

12 reps each arm

DB Alt. Bicep Curls

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine Preacher Curls

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders 
- Slowly extend back to starting position

BACK/BICEPS | Wednesday | 5/25

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BACK/BICEPS | Wednesday | 5/25

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