Name: Playbook - Dana Linn Bailey - Back & Biceps | Wednesday | 5/1
Uploaded: 2024-05-05T22:54:13.430Z
Duration: 60 min
Description: Back & Biceps | Wednesday | 5/1

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

Krisztina Balogh

Shyan

Mandy

Those resistance bands sneak up on you! 🥵

Mary

Crystal

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STTP

Tamara

Monique

5/1: BACK/BI’S

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

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

3. Superset:
- Resistance Band Lat Pulldown 4 x 12
- Resistance Band High Row 4 x 12

4. Superset:
- Resistance Band Straight Arm Pulldown 4 x 12
- DB Seesaw Row 4 x 12/10/8/8 each side

5. Resistance Band Mid Row 4 x 12

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

- Reverse Incline W Raise 4 x 8-10
- Reverse Incline T Raise 4 x 8-10
- Inverted Row 4 x 8-10

- Support your chest into an incline bench 
- With a dumbbell in each hand flex shoulders up and back in a W motion focusing on the rear delts 
- Lower the dumbbells back down to starting position

Reverse Incline W Raise

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline T Raise

- 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

Giant Set

- 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)

- Resistance Band Lat Pulldown 4 x 12 
- Resistance Band High Row 4 x 12

- 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

- 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

Superset

- Resistance Band Straight Arm Pulldown 4 x 12
- DB Seesaw Row 4 x 12/10/8/8 each side

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control 
- Engaging your lats and mid back throughout the movement

DB See-Saw Row (R+L=1)

- 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

- 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 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB Incline 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

Back & Biceps | Wednesday | 5/1

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