Name: Playbook - Eliza Katoa - Back & Biceps - Gym
Uploaded: 2024-04-14T21:11:07.554Z
Duration: 60 min
Description: Back & Biceps - Gym

Arms shaking!! 💪🏼👏🏼👏🏼👏🏼🙌🏼

Addy

Absolutely loved this workout! Feeling so sweaty, strong, and sore 🫠

Jessica

15 Min Stair Stepper Warm-up: if you don't have access to a stairstepper, do this on a treadmill, bike or rower. 
- 3 min walk at easy pace 
- 12 minutes of: 1 minute medium pace, 30 sec of high intensity, 30 sec stepping at an easy pace (repeat for 12 minutes straight)

Quick Upper Body Warm-up: 
- band pull aparts
- Quadruped T-Spine Thoracic Rotations (15 reps each arm)
- inchworm push-ups

Single-Set Exercise: perform a set of the exercise below. Rest 45-85 seconds. Repeat 4x.
- Chin-up *can be assisted with band or on machine

Superset: perform a set of each exercise below. Rest 45-85 seconds. Repeat 2x.
- inverted row 
- bent over supinated barbell row

Single-Set Exercise: perform a set of the exercise below. Rest 45-85 seconds. Repeat 4x.
- Rear delt seated fly machine

Single-Set Exercise: perform a set of the exercise below. Rest 45-85 seconds. Repeat 3x.
- 21 bicep curls

Maintain good posture, keep your shoulders back and do your best to keep your hands off of the rails. Drive through your heel and mid foot to stand up and step on each step.

Stair Stepper (easy pace)

FOR 12 MINUTES DO THIS CONSECUTIVELY: 
- 1 MINUTE: medium intensity pace
- 30 SECONDS: high intensity pace (fast & hard)
- 30 SECONDS: easy recovery pace / speed 

Maintain good posture, keep your shoulders back and do your best to keep your hands off of the rails. Drive through your heel and mid foot to stand up and step on each step.

Stair Stepper(1 min medium, 30 sec hard, 30 sec easy,12min)

15 Min Stair Stepper Workout

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

inhale: think down and out, ribs expand and core fills with air and pelvic floor relaxes 

exhale: pull band apart and think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Resistance band pull aparts

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

- Perform inchworm out to a plank position 
- Perform a push-up
- Inchworm back to the standing position

Inchworm Push-up

Quick Upper Body Warm-up

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up (barbell OR unassisted)

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Bend over at 45 degrees 
- keep your palms up 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over supinated barbell row

Superset

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Rear delt seated fly machine

Perform 7 reps of low half bicep curls. 
Immediately perform 7 reps of high half bicep curls. 
Immediately perform 7 reps of full bicep curls.

21s bicep curls

Back & Biceps - Gym

Amazing!! Hope you and the family are well!!

Tiffany

Amanda

Serena

DB Only Back, Biceps & Core Shred

Kristin

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

Tyler

Luna

Total Upper Body - Gym

Suzanne

Tonya

Workout done with mom! Arms are jelly🥵🔥🔥

Julia

Total Upper Body

Love the structure of these workouts 💥 Thanks Eliza! 💛

Perfect to get a great workout in on a time limit for me today! Thank you

Nicole

Lousili

Push Workout - Home

Emily

Morgan

Total Upper Body Burn

Push It (Chest, Triceps, Shoulders)

Sarah Hunsaker

Cortney Walker

Geia

Upper Body

Upper Body + HIIT

Rebekah

Allison Wells

Push Workout - gym

Vanessa 

Phew. I got steroid injections in both of my hands for trigger fingers and couldn't grip heavy weight for today but made do with modifications and still kicked my butt

Christine

Dumbbell Only Home Upper Body Workout

Perfect for working out at home! Amazing app! Good to be back on the Katoa fit 🚂🙌🏽

Dumbbell/Band Back & Biceps

Back & Biceps

Push Workout

Loved this workout! I was short on time this morning and this workout was perfect!

Pull Workout

Dawn West

Shoulders, Triceps, Core & Chest

didn’t let me finish giving you all the stars 😬

Melissa Fenn

Total upper body shred

Chest, Tri’s, Shoulders & Core

Quick Push/Pull Circuit

Parter Upper Body Finisher

Upper Body Burn

Quick Parter Upper Body Lift

Lindsey

Back & Biceps Attack

Back & Biceps w/ just a pair of DBs

Jessica millgate

Push Workout With Just a Pair of Dumbbells

Perfect workout!! Loved it and that AMRAP!

ended the day with a great workout!! thanks, feeling good!

Pelepetua

Heavy Lifting Back & Biceps / Core Focused

👏🏽👏🏽👏🏽 glad that one is done!

Terevarevahaunui

My shoulders and arms were on fire 🔥 in a good way though 😅

Claudia

Gym Chest, Triceps & Shoulders + Core

Mariah

The double push up to sprawls got me. Great push workout! 🔥

DB Push Workout

I love the format of these workouts! The variety is just enough to keep my mind working and tough enough to keep my body working too.

Losa

Upper Body - Emphasis on Chest & Shoulders

I’m not experienced enough to give advice. I thoroughly enjoyed this workout though!

Jordan Mills

My arms barely made the last round 😅🔥

Pull Workout Gym - Back, Biceps & Core

Strong chest, shoulders & triceps

Such a good workout!! The strength challenge kicked my butt! 🥵

Jazmyn Folauhola

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

Katie

Push days are my fave! Thanks for the amazing workouts!

Those 'to failure' moves making me reminisce about my military fitness tests 🥴 in a good way of course 😘

Push Workout - Gym & Home (chest, triceps & shoulders)

Back & Biceps (Gym)

So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

Pull Workout (Back & Bi's + Core)

Riley Johnson

Jess

Chest, Tri's & Shoulders At Home

Such a sweaty finisher. Stuck with 20s the whole burnout felt good

So good. I did the full 15 amrap 
So sweaty

Had to do this one again cuz it’s so good! 🔥

Hailee

Upper Body Push Workout

Lesieli

I felt really strong today. Loved the until failure superset

Brigetta Utai

Upper Body Pull Workout At The Gym

Got dat bicep burn!!🙌🏼👏🏼💪🏼

Braelyn

It was so easy to complete this workout, I felt like time passed by and I was in a competition with myself

Legna

Vanessa

Upper Body Pull Workout At Home

Upper Body Pull

Making this up for missing it this week and I’m so happy i did

Wenda

Upper Body Push

Lindsay

Upper Body Push Workout At The Gym

Making me earn that Thanksgiving meal lol

Those push ups at the end 🥵🥵 Arms wobblin’ but so glad I got something in today. Thank you Liza!!

Voni

Shoulders, Chest & Triceps w/ just DBs

Loved the added cooldown! Good reminder for me. Great workout!!

Back, Biceps & Core

Back & Biceps At The Gym

I have like a mental "sweat meter" where I guess how much I'm gonna sweat in a workout... and everytime I look at the workout before starting, my sweat meter is always off- I end up sweating double the amount I anticipated lol

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

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