Name: Playbook - Dana Linn Bailey - Back & Biceps | Wednesday | 5/1
Uploaded: 2024-05-05T22:54:31.418Z
Duration: 60 min
Description: Back & Biceps | Wednesday | 5/1

Melissa

Luke

Brittany

Eliana

Benjamin

Jennifer

Marisol

Kassey Lay

🙏🏻❤️‍🔥❤️‍🔥❤️‍🔥

Fotini

Michelle Green

Celina

Ralph John Roy

😮‍💨😮‍💨😮‍💨😮‍💨

Julia

Shelby

Elesha

Dawna

Susan

Ananda

Sweet pump 💪. Enjoyed the cable pulldowns with the crossbody single lat pull!!

Ashley

MelAnn 

Doug

Diana

Tracy

Crap that was a doozy.  First time doing a dual straight arm and quickly learned to lower the weight.  Unique but I liked it.

Liana

Brandi

Meghan

Chelan

Kim Michels

That was horrible!  Loved it. Longer than 1 hour for me tho!

janet

Jeremy

Jessica

Liked all the single arm work and the drop set v-bar row finale!

Elise

Kimberlee

Sherlyn McCormick

Carla

After a week off it’s good to be back 😎🤌

Lucy

Mandy

I have no trx bands, what is a substitute?

Celestine

Miranda

Cynthia Biscaino

Amie Jones

Crystal

Leigh

Xyzia Guzman

5/1: BACK/BI’S

1. Triset:
- TRX W Raise 4 x 8-10
- TRX T Raise 4 x 8-10
- TRX Inverted Row 4 x 8-10

2. Single Arm DB Row 4 x 12/10/8/6 each side

3. Superset:
- Wide Grip Lat Pulldown 4 x 8-10 
- Underhand Grip Lat Pulldown 4 x 8-10

4. Superset:
- Dual Cable Straight Arm Pulldown 4 x 10-12
- Kneeling Cross Body Pulldown 4 x 12/10/8/8 each side

5. V-Bar Seated Cable Row 4 x 8-10 drop 8-10 (16-20 total)

6. Reverse Grip Pull-Ups 3 x 10

7. Triset: 
- DB Spider Curl 3 x 8
- Incine DB Wide Curl 3 x 8
- Standing DB Hammer Curl 3 x 8

- TRX W Raise 4 x 8-10
- TRX T Raise 4 x 8-10
- TRX Inverted Row 4 x 8-10

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T Raise

- Elevate your feet onto a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Inverted Row

Triset

- 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)

- Wide Grip Lat Pulldown 4 x 8-10 
- Underhand Grip Lat Pulldown 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

- 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

Superset

- Dual Cable Straight Arm Pulldown 4 x 10-12
- Kneeling Cross Body Pulldown 4 x 12/10/8/8 each side

- Keeping your arms straight pull the handles down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Dual Cable Straight Arm Pulldown

- Kneeling side facing to the cable 
- With the outside arm, extended over head 
- Pull the handle down bringing your elbow toward your hip engaging your lat
- Pause, and then slowly lower the weight stack back to the starting position as you extend your arm back overhead 
- Complete desired reps then repeat on the opposite side

Kneeling Crossbody Lat Pulldown (ea)

Dropset: 8-10 drop 8-10 (16-20 total)

- Pull the attachment in towards your body with a neutral 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 V-Bar Cable Row (8-10 drop 8-10)

- 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

Reverse Grip Pull-Ups

- DB Spider Curl 3 x 8
- Incine DB Wide Curl 3 x 8
- Standing DB Hammer Curl 3 x 8

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

DB Spider Curls

- 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 | 5/1

Since I missed Mondays workout I came back into the gym to get it in!! Second time today the workout has made me shake😍😍 love that so much.

Amber

Amazing !!! Totally dead but feeling great!!! 🖤💪🏼

Kristin Smith

The two exercises - around the world and lateral raises are shoulders so I was confused on why they were in this chest/tri workout . Wondering if it was a mistake

Chest & Triceps | Monday | 5/13

Dana….who pissed you off for making this crazy ass workout?!  😂😂😂😂.  BRUTAL but I happy I stuck with it and got it done!  GEAH GEAH!!

Aaron Tucker

Maria

Dexter

Legs (Quads) | Tuesday | 5/14

Really enjoyed that bicep burner at the end.

Gina

Lina_Maria Cardona

Back & Biceps | Wednesday | 5/15

It was phenomenal can’t even move my shoulders well thanks to the crazy pump 
The first exercise TRX had to switch it up due to everything body using it but love the burn

Back & Biceps | Wednesday | 5/1

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