Name: Playbook - Dana Linn Bailey - Back & Biceps | Wednesday | 4/24
Uploaded: 2024-04-28T23:00:00.995Z
Duration: 60 min
Description: Back & Biceps | Wednesday | 4/24

Hege

Fantastic workout!!!!💪💪 Freaking loved it🔥🔥🔥🔥

Vicky

Michelle Green

Great pump in my lats and upper back. Just two bicep workouts even gave me a decent pump!

Christine Caswell

Franceli

Claudio

Sheripha

Xyzia Guzman

Debra

Kiera

Jeanette Moore

Celina

Angela

Susan

Brad Brown

Megan

Great workout done in the dark !! No power at the gym this morning !!

Sonja Bailey

Mandy

😬😬😵‍💫😵‍💫 Done 💪🏾💪🏾 Now for 15 on the treadmill 🏃🏽‍♀️

Roberta

Finished 7 out of 9 was short but a good workout biceps are 🔥🔥🔥

Kayla Laweka

Becca

Sandra

Kassey Lay

Celine

Suns out guns out!!! 🔥🔥🔥💪🏼💪🏼

Talia

In addition to two time shirts, but this was great

Jacquelyn

Fire 👏💪💥🔥the last rep of every exercise is always challenging.💪👊get it

Brianda

Diana

BJ Shobe

Fotini

My forearms gave up before everything else

Meghan

Eric Kuntz

Shelby

Maal

Katie

janet

Jenny

Kimberlee

Benjamin

Tiana

Leigh

Great back work out. Would like to see arms on their own day and more ABs throughout the week!

Serena

Darcie

OoO that one got the blood a pumpin'🫠🫠

Summer

Cynthia Biscaino

4/24: BACK/BI

1. Superset:
- Incline Cable Rope Straight Arm Pulldown 4 x 10-12
- Reverse Incline Cable Rope Lat Pulldown 4 x 10-12

2. Superset:
- Wide Grip Lat Pulldown 4 x 12/10/8/8
- Standing Underhand Row (from lat pull station) 4 x 8-10

3.  Single Arm Machine Low Row 4 x 12/10/8/6 each side

4. Seated Machine Row (Neutral Grip) 4 x 8 

5. Superset:
- V-bar Close Grip Lat Pulldown 4 x 12/10/8/8
- Standing V-Grip High Row 4 x 8-10

6. Superset:
- Seated DB Wide Bicep Curl 4 x 8-10
- Standing DB Hammer Curl 4 x 8-10

- Incline Cable Rope Straight Arm Pulldown 4 x 10-12
- Reverse Incline Cable Rope Lat Pulldown 4 x 10-12

- Press your back into an incline bench
- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Incline Cable Rope Straight Arm Pulldown

- Support your chest into an incline bench 
- Pull the rope down engaging your lats throughout the exercise
- Slowly return the rope back to starting position

Reverse Incline Cable Rope Lat Pulldown

Superset

- Wide Grip Lat Pulldown 4 x 12/10/8/8
- Standing Underhand Row (from lat pull station) 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

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

Standing Underhand Row - from Lat Pulldown Station

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate Loaded Machine Single Arm Low Row (ea)

- Keep your chest pressed into the pad 
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated Machine Row (Neutral Grip)

- V-bar Close Grip Lat Pulldown 4 x 12/10/8/8
- Standing V-Bar High Row 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 High Row - from Lat Pulldown Station

- Seated DB Wide Bicep Curl 4 x 8-10
- Standing DB Hammer Curl 4 x 8-10

- 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

Back & Biceps | Wednesday | 4/24

It was good a couple of them i couldn’t do in the gym so i some variation

Samantha Heppe

Ashley

Chest & Triceps | Monday | 4/29

Sherlyn McCormick

Oh my god, so good thank you so much I’m so happy and my legs definitely hurt and pump 🙏❤️

Alex

Elisa

Legs (Quads) | Tuesday | 4/30

Brittany

Eliana

Back & Biceps | Wednesday | 5/1

Insane pump 😳😳😳 Thank you 🥳🎶🎶🎶💋

Short and to the point of why I was at the gym. Great workout !

Jennifer

Delts | Thursday | 5/2

Jackie

Still sore from leg day earlier this week. Great work out

Legs (Glutes/Hams) | Friday | 5/3

HIIT not possible today, quads still too sore so had to opt for an old arm/abs day, still awesome.
Done hiit twice this week so fair.

Back & Biceps | Wednesday | 4/24

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