Name: Playbook - Dana Linn Bailey - Pull (Back/Rear Delts/Biceps/Abs)
Uploaded: 2025-09-21T22:16:51.175Z
Duration: 60 min
Description: Pull (Back/Rear Delts/Biceps/Abs)

Gretchen

In the last few weeks I’ve been using your program I have seen a drastic change in my physique! I’m excited to see where I’ll be in another month

Ashley

Dana

PULL (Back / Rear Delts / Biceps / ABS)

1. Inverted Row 3 x F

2. Single Arm DB Row 4 x 10 (ea)

3. Superset
Resistance Band Lat Pulldown 4 x 12 (slow eccentric)
Resistance Band Straight Arm Pulldown 4 x 12 (slow eccentric)

4. DB Reverse Fly 3 x 20

5. DB Hammer Curls 3 x 10-12

6. DB Concentration Curl 3 x 15 (ea)

7. Core Circuit (3 Rounds)
Decline Leg Lift x 12
Decline Reverse curl x 12
Decline Crunch x 12

Inverted Row

- Stand upright, holding a dumbbell in one hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips, supporting yourself on the opposite side and allow the working arm to hang down from the shoulder
- Row the dumbbell up by driving the elbow behind the body while retracting your shoulder blade
- Pause and squeeze at peak contraction before lowering the dumbbell back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Row (ea)

Resistance Band Lat Pulldown 4 x 12 (slow eccentric)
Resistance Band Straight Arm Pulldown 4 x 12 (slow eccentric)

- 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 (slow eccentric)

- 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 (slow eccentric)

Superset

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control

Bent Over DB Reverse Fly

- Hold a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Hammer Curls

- Sit on a bench, with a dumbbell between your legs
- Grab the dumbbell with one hand, then place your upper arm (your triceps muscle) against your inner thigh
- Curl the dumbbell up while contracting the bicep
- Pause at peak contraction before lowering the dumbbell to starting position with control
- Complete desired reps then repeat on the opposite side

DB Concentration Curls (ea)

(3 Rounds)
Decline Leg Lift x 12
Decline Reverse Curl x 12
Decline Crunch x 12

Decline Leg Lift

Decline Reverse Curl

Decline Crunch

Core Circuit

 Pull (Back/Rear Delts/Biceps/Abs)

Latchman Harrilal

ROBERT

ARMS/ABS

Bicep & tricep triple sets…huge pump!  👍🏻💪🏻. Bookmarked!

Becca

Alt to push-ups needed got carpet tunnel. Just as I had perfected push-ups. Never could do 1 now 6 in row. But killing g my fingers after

Christy T

Samantha

Loved it!!! Did Battle ropes instead of sprints since knee started pulling and was still a killer!

Leigh

Kassey Lay

CONDITIONING/CORE

Simply love this session. It is all about pain 😁

Kata Veronika

Becky

Vikki

ARMS & ABS

Always solid. Took myself to the gunshow!

Candace

Jessica

Elnaz

Wendy Walkabout Ellis

Sandy Rdz

 Conditioning & Core

Satwinder

Marc

Wasn’t sure if the last circuit was 10 or 40min 🤷🏽‍♀️

Tamara

Sharaleen Brown

Conditioning & Core

Kelly

Estefany

ABS (Giant Set)

Martha

Kristan

CORE CIRCUIT

Chandra

Brittany

Andrea Copenhaver

I love these ab workouts!! You can fit them in any time of the day and do them almost anywhere. 🔥

Pull (Back/Rear Delts/Biceps/Abs)

Community

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