Name: Playbook - Ellen Nieman - W1/D2 Back & Biceps
Uploaded: 2024-03-20T17:09:07.872Z
Duration: 60 min
Description: W1/D2 Back & Biceps

Did this workout again today since the app didn't save my workout! Still got my tired

Shelby Koehling

Lauren

Courtney

i still feel like im not gonna grow my arms with these or tone them?

Kelli

Loved the work out! Just wish there was a ab finisher

loved the bicep burn at the end 😮‍💨

Kassie

Stephanie

Sherry

Vivian

Ricci

Margaux

Geneviève

Hilary

I am honing to get a hang of this then it’s game over for all my bad thought about myself💖💖

Naomi

Danielle

Natalie Serna

Heather

Kelly

Jordy

Sami

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

- 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

Neutral grip seated row

Cable rope low row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Arm Pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

W1/D2 Back & Biceps

CAROL

First time back in the gym. Felt great. Feel super weak but once I keep it up it’ll feel better. Ready to get back into shape!

Stacey

W1/D1 Chest, Triceps & Shoulders

Lorraine Jackson

W1/D3 Quads & Calves

Yo that single Dumbbell bench press was wild game changer

Catherine

W1/D4 Chest, Shoulders & Triceps 2

Amazing as always! This was one of my favorite sessions!

New type of curls unlocked. And I love them! 🔥

W1/D5 Back & Biceps 2

Week 1☑️ and coming straight off the new beginnings 5 program, definitely feel and see progress and growth.

Shelbert

W1/D6 Hamstrings & Quads

Kyle

W2/D1 Chest, Triceps & Shoulders

Great workout looking forward for tomorrow

Great got to get ready for the Florida summer

Tokyo

W2/D2 Back & Biceps

W2/D3 Quads & Calves

W2/D4 Chest, Shoulders & Triceps 2

My gym doesn’t have that equipment but overall great workout 🏋️

W2/D5 Back & Biceps 2

Love this set, love the deadlift!! 🦵🏻🥵👍🏻

W2/D6 Hamstrings & Quads

W3/D1 Chest, Triceps & Shoulders

W3/D2 Back & Biceps

Casey

W3/D3 Quads & Calves

W3/D4 Chest, Shoulders & Triceps 2

W3/D5 Back & Biceps 2

W3/D6 Hamstrings & Quads

W4/D1 Chest, Triceps & Shoulders

W4/D2 Back & Biceps

W4/D3 Quads & Calves

W4/D4 Chest, Shoulders & Triceps 2

Michele

W4/D5 Back & Biceps 2

Not exactly sure in the lunges if it's 10 per leg or ten total

Fallan

W4/D6 Hamstrings & Quads

W5/D1 Chest, Shoulders, & Triceps 3

W5/D2 Back & Biceps 3

W5/D3 Quads & Calves 2

W5/D4 Chest, Shoulders, & Triceps 4

W5/D5 Back & Biceps 4

W5/D6 Hamstrings & Quads 2

W6/D1 Chest, Shoulders, & Triceps 3

W6/D2 Back & Biceps 3

W6/D3 Quads & Calves 2

W6/D4 Chest, Shoulders, & Triceps 4

W6/D5 Back & Biceps 4

W6/D6 Hamstrings & Quads 2

W7/D1 Chest, Shoulders, & Triceps 3

W7/D2 Back & Biceps 3

W7/D3 Quads & Calves 2

W7/D4 Chest, Shoulders, & Triceps 4

W7/D5 Back & Biceps 4

W7/D6 Hamstrings & Quads 2

W8/D1 Chest, Shoulders, & Triceps 3

W8/D2 Back & Biceps 3

W8/D3 Quads & Calves 2

W8/D4 Chest, Shoulders, & Triceps 4

W8/D5 Back & Biceps 4

W8/D6 Hamstrings & Quads 2

W1/D2 Back & Biceps

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