Name: Playbook - Dana Linn Bailey - Back & Biceps
Uploaded: 2023-12-27T14:27:38.649Z
Duration: 60 min
Description: Back & Biceps

Leann

Gino

Douglas

Intense💪🏼 squeeze through every rep. Felt the muscle targeted 🔥

Yaoska Pineda 

Lindsey Williams

Claudio

Nilso

Bean

Is good felt more back with the cables have trouble feeling it in back this really fantastic

Cody

Cynthia Biscaino

Natbird

Great workout, I'm sure I'll feel my back tomorrow

Sandra

Christine

Jessica mejia

Viktoria

Karen Elizabeth Porter

Jaime

Humbling. This was my 1st workout of yours… I’m dead!

Asheley

Mandy

Emma

Tiffany

Jill

Diana

Sara

DEAD and seriously HOW are these workouts being done is 60mins ... noooo way Jose LOL 😆

Debra

Jennifer Ramos

Maybe my favorite back/bi everrrr. 🔥🔥so good!

Trish

Andrea

Holy shit lats and bis are blown the F up!! 💪🏽💪🏽

Lonnie

Jade

Steven

Grazia

Yanira

Gabrielle Alsept

Unfortunately, I had limited time so I had to omit the 4th set and missed a few of the bicep exercises but this was an amazing workout nonetheless. Woohoo

Keke & JP

Nicole

Yesenia

750 calories later arms and back is swol af!!! Or whatever kids say these days.

Very technical workout but it was good to challenge myself with a new routine! Even my bf did it with me 😊

Precious

Shiloh

Athena

Gemma

Loved this one! Back and Bi’s are on fire 🔥 thank you DLB!

Chelsea

Shawna

1. Superset 
- Cable Rope Straight Arm Pulldown 4 x 10-12
- Cable Rope High Row 4 x 10-12

2. Neutral Grip Seated Cable Row 4 x 12/10/8/6 drop 10

3. Superset 
- Front Underhand Lat Pulldwon 4 x 12/10/10/8
- Standing Underhand High Row (from lat pulldown) 4 x 8-10

4. Single Machine Low Row 4 x 12/10/8/6 each side

5.Superset
- Wide Front Lat Pulldown 4 x 8
- Behind the Neck Lat Pulldown 4 x 8-10

6. EZ-bar Spider Curls 4 x 12/10/8/8 

7. Superset 
- DB Alternating Bicep Curl 4 x 8 each side
- DB Alternaing Hammer Curl 4 x 8 each side

- Cable Rope Straight Arm Pulldown 4 x 10-12
- Cable Rope High Row 4 x 10-12

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

Cable Rope Straight Arm Pulldown

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable Standing Rope High Row

Superset

- Pull the attachment in towards your body with a close 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

12/10/8/6 drop 10

Seated Close Neutral Grip Cable Row

- Front Underhand Lat Pulldwon 4 x 12/10/10/8
- Standing Underhand High Row (from lat pulldown) 4 x 8-10

- 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

- Grip the MAG bar with an underhand grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Standing Underhand Row - from Lat Pulldown Station

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side 

12/10/8/6 reps each side

Plate Loaded Machine Single Arm Low Row

- Wide Front Lat Pulldown 4 x 8
- Behind the Neck 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

- Sit reverse on the lat pulldown station 
- Grab the bar with an overhand grip 
- Pull down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Behind the Neck Pulldown

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

EZ-bar Spider Curls

- DB Alternating Bicep Curl 4 x 8 each side
- DB Alternaing Hammer Curl 4 x 8 each side

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

DB Alt. Bicep Curls

- Hold the dumbbells with your palms facing the midline of your body 
- Curl one dumbbell up engaging your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm
- Alternating back and forth for time or reps

DB Alt. Hammer Curls

Back & Biceps

Brandi

BACK/BI

Stephen

Heather

Day after rest day.. Back💪🏾 Loving it!

Robert

BACK

Lisa

Fabulous!!!! I’ve gained .8 muscle and lost over 2% body fat and 3 lbs!!!!

Rachel

Back

Valerie

Rough on a Sunday. Be4 challenge starts, tomorrow 😬

Stephanie

BACK/BICEPS

Emilee

kathryn beaulieu

Brittany Ward

Some exercises I had to skip 
Do to bad shoulder

Dana

Kody

BACK (Warm-up included)

Not a lot of time to put in today but a great pump!!! Looking forward to defining my back❤️

This is my first time trying your program... wondering WTH took me so long! Loved it!!! 😍

Back & Biceps

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