Name: Playbook - Dana Linn Bailey - Back & Biceps | Wednesday | 4/24
Uploaded: 2024-04-28T23:00:15.614Z
Duration: 60 min
Description: Back & Biceps | Wednesday | 4/24

Krisztina Balogh

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Roseline WL

Those bands were no joke in this workout!

Tina

Monique

4/24: BACK/BI

1. Superset:
- Resistance Band Straight Arm Pulldown 4 x 10-12
- Resistance Band Lat Pulldown 4 x 10-12

2. Superset:
- Resistance Band High Row 4 x 12
- Inverted Row 4 x F

3. Single Arm DB Row 4 x 12/10/8/8 each side

4. DB Bent Over Row (Neutral Grip) 4 x 8 

5. Superset:
- Resistance Band Mid Row 4 x 12
- Resistance Band Low Row 4 x 12

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

- Resistance Band Straight Arm Pulldown 4 x 10-12
- Resistance Band Lat Pulldown 4 x 10-12

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Straight Arm Pulldown

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Lat Pulldown

Superset

- Resistance Band High Row 4 x 12
- Inverted Row 4 x F

- With a band attached high on the rack
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band High Row

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted Row

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Single Arm Bent Over DB Row (ea)

- Hinge at the hips to lean forward, with a dumbbell in each hand
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body, pulling toward your hips/pockets
- Engage your lats as you pull up 
- Lower the dumbbells down in a controlled motion

DB Bent Over Rows

- Resistance Band Mid Row 4 x 12
- Resistance Band Low Row 4 x 12

- With a band attached mid-way on the rack
- Pull the band back engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band Mid Row

- With a band attached low on the rack
- Hinge forward slightly and pull the band back engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Low Row

- 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

Victor L. Hart

Larisa

Chest & Triceps | Monday | 4/29

Sara

Jenn

Never thought a home workout would kick my butt! Thank you Dana!

Lonnie

Legs (Quads) | Tuesday | 4/30

Needed a switch up in my routine, tried a few different apps. When I found yours I was sold definitely chose wisely!

Madisen

Too many resistance band workouts. Wasn’t able to figure out where to attach band in my garage.

Lianna

Jennifer W

Back & Biceps | Wednesday | 5/1

Lisa Meinhart

Shyan

Delts | Thursday | 5/2

Leigh

Did this one with extra paint cans we had in the garage. Still kicked my butt 😂👌🏼

Back & Biceps | Wednesday | 4/24

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