Name: Playbook - Dana Linn Bailey - Back & Biceps | Wednesday | 5/8
Uploaded: 2024-05-12T22:57:56.188Z
Duration: 60 min
Description: Back & Biceps | Wednesday | 5/8

Glenys Gibbs

Britt

Shelly Bacon Kelnhofer

Tamara

Tera

Like the band workout, wnt be able to do my hair, Bi's are done!! 🥵

Stephanie

Krisztina Balogh

Shyan

This was good. Loved all the resistance band variations. Showed me a lot of replacements for not having a cable system at home.

Jennifer

Lisa Meinhart

Hayley

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:
- Resistance Band Mid Row 4 x 12
- Resistance Band Low Row 4 x 12
NOTE: I want you to focus squeezing for a good 1-2 sec and count on each rep.

3. Resistance Band Lat Pulldown 4 x 12
NOTE: I want you to focus squeezing for a good 1-2 sec and count on each rep.

4. Superset:
- Resistance Band Straight Arm Pulldown 4 x 12 
- Resistance Band High Row 4 x 12
NOTE: For the 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. DB 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)

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

NOTE: I want you to focus squeezing for a good 1-2 sec and count on each rep.

- 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

Superset

- 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

- Resistance Band Straight Arm Pulldown 4 x 12 
- Resistance Band High Row 4 x 12

NOTE: 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.

- 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
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band High Row

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps 
- Slowly lower down until arms are extended

DB 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

Ruben 

Shelly

Tough. Push ups kicked my ass. Had to adapt. Struggled to keep form with skull crushers. Switched to a weight bar

Back & Biceps | Wednesday | 5/8

Community

More workouts from Dana Linn Bailey