Name: Playbook - Ellen Nieman - W1/D2 Back & Biceps
Uploaded: 2024-03-20T17:09:07.829Z
Duration: 60 min
Description: W1/D2 Back & Biceps

I liked it! Good burn in back and biceps 😍

Sofie

Nice to be doing different exercises 🫶

Aoife McGuane

Karen

Kellene addison

Brittney Silas 

Anjelica

Good back session, feeling the pump 💪🏽

Zoe Kate

Caroline

Those dumbbells curls at the end were fire!

Nicole

Felt good! I really liked those dumbbell zottman curls

Kelli Langlois

Great workout added a core set to close it out

Katie

Warm-Up:

5-minute incline walk on treadmill

Dead hang: 2x10-15 seconds
Scapular pull-ups: 3x10 
TRX row: 3x10 

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge on February 21st!*

Seated row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

W1/D2 Back & Biceps

Brittany

Clair

Done with the first workout. I'm looking forward to the upcoming weeks 👏❤️

W1/D1 Chest, Shoulders, & Triceps

W1/D3 Legs

Heather

W1/D4 Full Body

W2/D1 Chest, Shoulders, & Triceps

Feeling great! Didn’t let the rain stop me

W2/D2 Back & Biceps

Wasn’t feeling it today .. but pushed thru!

Got back at it after busy week! Trying to keep going with program. Added deadlifts to this

I was really trying to push myself more today and I’m feeling the benefits!

W2/D3 Legs

Full body Friday!!! Trying hard to get the work outs in even if behind schedule!

Mondays are hard but I did it and feel much better now.

Adding hip abduction and adduction to the end of the workout.

Tally

W2/D4 Full Body

Getting it done 💪 added some extra tricep and chest work

Added skullcrushers to the end of this one 🔥🔥

Erica

W3/D1 Chest, Shoulders, & Triceps

Assisted pull ups and I aren’t friends yet.

W3/D2 Back & Biceps

Great phone died so I uploading late! Hahaha

I added leg press after the RDL’s to round it out this week.

W3/D3 Legs

Added abductors and adductors again to the end

Did this at home, because did not need the gym for this but it was a good extra work out after a day at the gym!

Wish this was more of a gym workout. Great for at home though.

W3/D4 Full Body

Back after a little break due to a surgery. Feels gooooood!

Sundays are my favorite for this workout.

Great work out! Love the new machine added

W4/D1 Chest, Shoulders, & Triceps 2

W4/D2 Back & Biceps 2

Jordan

W4/D3 Legs 2

Forgot to push submit but this was good work out late at night!

W4/D4 Full Body 2

W5/D1 Chest, Shoulders, & Triceps 2

W5/D2 Back & Biceps 2

Could be done at the house but it was fun adding new exercises

W5/D3 Legs 2

I need to plan better and have a rest day after legs 😅

W5/D4 Full Body 2

Program Almsot over we are finishing strong!

W6/D1 Chest, Shoulders, & Triceps 2

Few more sessions and we completed the the program!

W6/D2 Back & Biceps 2

Penultimate day for this plan! Felt the 🔥

Bad knee them lunges killed me but made it though!

W6/D3 Legs 2

Finished the program hard! I really enjoyed this program and can’t wait till the next one! It really made me stay in the gym knowing I had to complete it! Thank you

W1/D2 Back & Biceps

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