Name: Playbook - Dana Linn Bailey - BACK/BICEPS
Uploaded: 2023-12-27T14:27:38.673Z
Duration: 60 min
Description: BACK/BICEPS

Valerie

Gino

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

Viktoria

Brandi

💯💯❤️‍🔥❤️‍🔥❤️‍🩹❤️‍🩹

Alejandra

Kate

Great workout! I love these exercises. Imma be sore tomorrow 😂

Aunika

Grazia

Hippie

Telly

Ryno

Christine

Jill Reber

Great! Seeing my body come back. Love DLB

Courtney

Jeremy

Shelly

Kassey Lay

Paige Guzman

Ali Almand

OMG!! I’m already feeling this back workout!  🔥🔥🔥

Erica

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Fotini

Angela

Katie

More bicep work perhaps? It felt good overall but not as much Bicep focus as I’m used to

Amelia

Leigh

Sammie

Tierra Fox

Ananda

Karen

Joe Henderson

Sherlyn McCormick

Krzysztof

Vanessa Padalino

The pull-up variations just about killed me, but I loved every second of this workout!

Quinn

Kisha DuBuclet

First time attempting to do pull ups and I did it!!

Kanani

Blaire

Puakaleihua

Monica D Monroe

Anto

Back and Bi's are burning.. great session

Joycelyn BENJAMIN

Mark  Oconnell

Everything is sore & I am dying! 💯 great workout!

Cassandra

Sandra

Nooooooiiiiiceeeee! Holy hellholes! Lmao that was awesome!

Maryann

1. 5 Sec Negative Pull-ups 3 x 6-8
NOTE: You can use assistance using a band or assisted pullup machine or doing jumping pull-ups if you can not do pull-ups yet.  Then just concentrate on the 5 sec eccentric negative.

2. Triset:
- Rope Straight Arm Pulldown 4 x 10-12
- Cable High Pulley Underhand Row 4 x 10-12
- Cable Upright Row 4 x 10-12
NOTE: Use Rope for all the exercises. You will just have to move the pulley to the lowest position for the uprights.

3. Close/Neutral Grip T-bar Row 4 x 10/8/6/6 drop 10
NOTE:  If you do not have a T-bar row you can do this same exercise as a landmine row using the triangle handle . 

4. Superset:
- Side Seated Single Arm Crossbody Lat Pulldown 4 x 8-10 each side
- V-bar Close Grip Front Pulldown 4 x 8-10

5. Superset:
- Seated Cable Row (overhand wide grip) 4 x 10-12
- Seated Cable Row (underhand close grip) 4 x 8-10
NOTE: Drop weight by a little bit for the second exercise.

6. Superset:
- Close Grip Underhand Chin-up 4 x Failure 
- Lying Cable Curl 4 x 8-10
NOTE: Feel free to use a band for assistance on the chin-ups.

7. Single Arm Preacher Curl 3 x 12/10/8 each side

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

NOTE: You can use assistance using a band or assisted pullup machine or doing jumping pull-ups if you can not do pull-ups yet.  Then just concentrate on the 5 sec eccentric negative.

Negative Pull-ups (5 sec eccentric)

- Rope Straight Arm Pulldown 4 x 10-12
- Cable High Pulley Underhand Row 4 x 10-12
- Cable Upright Row 4 x 10-12
NOTE: Use Rope for all the exercises. You will just have to move the pulley to the lowest position for the uprights.

- 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 down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable Standing Underhand Grip High Row

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Standing Rope Upright Row

Triset

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

10/8/6/6 drop 10

T-bar Neutral Grip Row

- Side Seated Single Arm Crossbody Lat Pulldown 4 x 8-10 each side
- V-bar Close Grip Front 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

8-10 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

- Seated Cable Row (overhand wide grip) 4 x 10-12
- Seated Cable Row (underhand close grip) 4 x 8-10

NOTE: Drop weight by a little bit for the second exercise.

- Pull the attachment in towards your body with a wide 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 Grip Cable Row

- Pull the attachment in towards your body with an underhand 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 Underhand Grip Cable Row

- Close Grip Underhand Chin-up 4 x Failure 
- Lying Cable Curl 4 x 8-10

NOTE: Feel free to use a band for assistance on the chin-ups.

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand Grip Pull-up/Chin-up

- Lying on the floor gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

Cable Lying EZ-bar Bicep Curls

- Keep your elbow on the pad
- Curl the handle up engaging your bicep
- Lower all the way to starting position with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

12/10/8 reps each side

Single Arm Machine Preacher Curl

BACK/BICEPS

Heidi 

Mandy

BACK/BI

Stephen

Heather

Day after rest day.. Back💪🏾 Loving it!

Robert

BACK

Leann

Douglas

Back & Biceps

Lisa

Fabulous!!!! I’ve gained .8 muscle and lost over 2% body fat and 3 lbs!!!!

Rachel

Back

Emilee

kathryn beaulieu

Brittany Ward

Laura

Some exercises I had to skip 
Do to bad shoulder

Dana

Kody

BACK (Warm-up included)

Not a lot of time to put in today but a great pump!!! Looking forward to defining my back❤️

Perfect! I’m hittin my goals I didn’t think possible

Pamela Castleberry

This is my first time trying your program... wondering WTH took me so long! Loved it!!! 😍

Cassandra Rolle

I legit feel like a gorilla 🦍 after that 🤣 once again I'm defeated in all the good ways 👌❤️

Pamela Joyce Jewell

Anne

Love your program,  it's hard to fit everything in when you have to share equipment

BACK/BICEPS

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