Name: Playbook - Dana Linn Bailey - BACK/BICEPS | Wednesday | 6/29
Uploaded: 2022-07-03T22:51:43.024Z
Duration: 60 min
Description: BACK/BICEPS | Wednesday | 6/29

Tracy DIAS

Cassie

Vicky

Alicia

Calvin

Kim Kiefer

Lats definitely feel it and biceps are burning

Samantha

Jermainuel

Chris Woodson

Karri

Aimee

Did this yesterday and woke up today super sore

Laura

Monette Jenkins

Gym was busy so I did the moves out of order, based on what was open. But I dont think it mattered my lats are on 🔥

Amanda

Sabrina

Awesome back & bi day 🙌 fatigued just right 💥💪🙌

Louanne

Awesome!!! I feel great and I’m pushing weights up a lot!!!!

Chris Craton

Cheyanne

This one was fucking awesome and I hate training biceps lol

Andy

Felt like I got a good workout in but the neutral grip lat pull downs felt like we did a million of them lol. I was probably doing it the wrong way the second time around

Ali Almand

Rachel

Nick

Leanna

Amanda Larrinaga

Wendy Mosley

Jennifer

Every part of my arm and back is burning and feels like I’m bout to burst 💥

Jay Kuo

Love all the different pull day movements

Lindsey Evans

Derek

Denise Cone

David

Michelle Long

Sierra

Marcie

Sharon

Jewel

Erin

Brandi

Candace

Kimberly

Danni

Annika

Samantha H

Yessenia

Kendra

Kassey Lay

Kayla Laweka

Danielle

Lili

6/29: BACK/BICEPS

1. Superset:
- Wide Seal Row 4 x 12/10/8/6
- Seal DB Reverse Fly 4 x 10-12
NOTE: If you do not have a seal row, just do DB Wide Row and Reverse Fly on a Reverse Incline

2. Wide Neutral Grip Lat Pulldown 4 x 12/10/8 drop 10/6 drop 10
NOTE: Drop-set on last 2 sets.  Find a bar (ladder bar, mag grips…) where your palms will be facing each other.

3. Seated Plate Loaded Row 4 x 12/10/8/6 drop 10
NOTE: Drop-set on last set.

4. Single Arm Low Cable Row 4 x 8-10 each arm

5. Superset:
- Close Grip Lat Pulldown 4 x 8-10
- Standing Close Grip High Row (from lat pulldown station) 4 x 8-10

6. Superset:
- Seated Incline DB Wide Curl 3 x 12/10/8
- Standing DB Hammer Curl 3 x 12/10/8

7. Single Arm Preacher Curl 3 x 10/8/6 each arm

- Wide Seal Row 4 x 12/10/8/6
- Seal DB Reverse Fly 4 x 10-12

NOTE: If you do not have a seal row, just do DB Wide Row and Reverse Fly on a Reverse Incline

- Lay face down on the bench 
- Row the dumbbells up toward the lower part of our ribs 
- Lower the dumbbells down forward of your chest during the eccentric portion of the movement

DB Seal Row

- Lay face down on the bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lower with control back to starting position

DB Seal Rear Delt Fly’s

Superset

- Grab the bar with a wide 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

4 x 12/10/8 drop 10/6 drop 10
NOTE: Drop-set on last 2 sets.  Find a bar (ladder bar, mag grips…) where your palms will be facing each other.

Neutral Grip Lat Pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

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

Plate Loaded Machine Low Row

- With the pulley set low on the rack
- Hinge forward slightly and pull the handle  back to your ribs engaging your lat
- Slowly reverse the movement back to starting position 
- Complete desired reps then repeat on the opposite side

8-10 reps each arm

Cable Standing Single Arm D-handle Low Row

- Close Grip Lat Pulldown 4 x 8-10
- Standing Close Grip High Row (from lat pulldown station) 4 x 8-10

- 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

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

Standing V-bar Close Grip Row - from Lat Pulldown Station

- Seated Incline DB Wide Curl 3 x 12/10/8
- Standing DB Hammer Curl 3 x 12/10/8

- From an incline position 
- Keep elbows pointed to the floor and tucked at your sides
- Curl the dumbbells wide up towards your shoulders forming a W
- Lower slowly back to starting position

DB Incline Wide Bicep Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

DB Hammer Curls

- 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

10/8/6 reps each arm

BACK/BICEPS | Wednesday | 6/29

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BACK/BICEPS | Wednesday | 6/29

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