Name: Playbook - Dana Linn Bailey - Back & Biceps | Wednesday | 5/8
Uploaded: 2024-05-12T22:57:40.996Z
Duration: 60 min
Description: Back & Biceps | Wednesday | 5/8

Great workout!!!! My biceps are pumped💪💪💪💪🔥🔥

Vicky

Franci

Dana

Julia

Meghan

Susan

Michelle

Chris Woodson

A lot of modifications included because I don’t have the machines but I still got a good workout!

Priscilla

Elisabeth

Diana

Joanna

Carlos Sandoval

Eliana

Michelle Green

Celina

Angela

Tara

It was great. Thank you. Had to improvise on quite a bit because of limited equipment for a couple day.

Thomas Comer

Starting to see my muscles that have been hibernating under my fat 😆🔥🔥💪🏼

Roberta

Kayla

Kate

Linden Bulloch

Dallas

Booyah!  Feeling pretty badass for completing that!  Love the change up and creativity of the exercises!

Lisa Lupo

Jason

Wow what a pump! 🤣🔥🔥🫶🏼💪🏼

Ananda

Tina Scott

Angel

Cassie

Leigh

Got interrupted by tornado but continued after was over

Luke

Sheila

Swole and flexy 💪🏽💪🏽🤘🏼🦡

Krista Kruszon

Kassey Lay

Iam back 💪🏿Luv luv nothing like DLB daily

Leanne Kiehne

I can’t lift my arms after that one and shaking so much I can barely type. That’s a good one!

Crystal Jones

Jamie

If I don’t have the biggest biceps by the end of these 8 weeks…

Caprice

Renee

Lina_Maria Cardona

Great workout.  Those bicep exercises were a killer.

Marci

Britt

Well, that was my first DLB daily and I feel like my arms are gonna fall off but in a good way😊☠️

Allie

5/8: BACK/BI’S

1. Single Arm Bentover DB Row 4 x 12/10/8/6 drop 10 each side
NOTE: drop set on last set.  let your lat stretch forward and pull with your lat not your bicep.

2. Superset:
- Wide Grip Seated Cable Row 4 x 12/10/8/6
- Underhand Seated Cable Row 4 x 8-10

3. Neutral Grip Lat Pulldown 4 x 12/10/8 drop 10 /8 drop 10
NOTE: Im using a MAG grip which is shoulder width with palms facing in.  You can use a ladder bar or any neutral shoulder width grip handle.

4. Superset:
- Incline Cable Rope Straight Arm Pulldown 4 x 10-12 
- Reverse Incline Cable Rope Lat Pulldown 4 x 10-12
NOTE: For the reverse pulldown, I want you to focus squeezing for a good 1-2 sec and count on each rep. Slowly lower and squeeze hard at the bottom.

5. EZ-Bar Cable Bicep Curl 4 x 25/20/15/10

6. Superset:
- Alt ISO DB Wide Curls 4 x 12/10/8/6 each side
- DB Hammer Curls 4 x 8-10

- 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)

Single Arm Bent Over DB Row Dropset (ea)

- Wide Grip Seated Cable Row 4 x 12/10/8/6
- Underhand Seated Cable Row 4 x 8-10

- 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

Superset

- Grab the MAG bar 
- 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

MAG Grip Lat Pulldown

MAG Grip Lat Pulldown Dropset

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

NOTE: For the reverse pulldown, I want you to focus squeezing for a good 1-2 sec and count on each rep. Slowly lower and squeeze hard at the bottom.

- 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

- Begin with bar underhand grip in your hands
- Curl bar toward shoulders
- Focus on engaged your biceps 
- Lower back down slow and controlled

EZ-Bar Cable Bicep Curls

- Alt ISO DB Wide Curls 4 x 12/10/8/6 each side
- DB Hammer Curls 4 x 8-10

- From an incline position 
- Keep elbows pointed to the floor and tucked at your sides
- Hold one dumbbell in a contracted position, elbow near 90 degrees
- Curl the opposite dumbbells wide up toward your shoulder
- Lower slowly back to starting position
- Complete desired reps then switch arms and repeat desired reps

DB Incline ISO Wide Bicep Curl (ea)

- 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 | 5/8

Kayla Laweka

First time in 8 yrs and to be back at it is a great feeling 💪🏽

Raquel

Chest & Triceps | Monday | 5/13

Nyala

Sharyn

Legs (Quads) | Tuesday | 5/14

Loved it, but some of the Repeating exercises from last time I try to go heavier which was too soon. In this new crazy ass challenge.

Tommy

Ralph John Roy

Back & Biceps | Wednesday | 5/15

Kaulana Cicardini

Henri Pineda

Jackie

Delts | Thursday | 5/16

Katie

Legs (Hams/Glutes) | Friday | 5/17

Danielle

Absolutely loved this . Switched it up a bit because of my equipment . Did 1 minute runs instead of row .

Joie

I did this yesterday, less abs, but plus a 5k run. It was good. I never used the rowing machine before, but I actually enjoyed it.

Back & Biceps | Wednesday | 5/8

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