Name: Playbook - Fit By Fousey - W1/D2 Back & Biceps
Uploaded: 2023-06-18T09:41:58.730Z
Duration: 60 min
Description: W1/D2 Back & Biceps

Jason

Perfect workout for back and biceps. Not too much and not too less

Edvards

Paul

Jeff

Kobe

Was challenging, gave me a very good pump!

Suli

Abigail

Joao Gabriel

Great! Truly great workouts and definitely feel it!

Rance

It went really well my only thing is I wish there was more arm work outs for this day

Grant

This one was allot easier for me but I didn’t really feel anything with the dumbbell deadlift

Daizohn

What a workout! This killed me twice in the gym tonight! Working on getting that form right with higher weight! But one day at a time! Let’s get it!

Boomable

Great workout. Really well organized with days!

great workout, sweat a lot and got a juicy ass pump

Tyler Fullum

Day 2

- Lat Pulldown
- Cable Row
- Dumbbell Deadlift
- Dumbbell Bent Over Row
- Single Arm Dumbbell Row
- Reverse Fly (Back)
- Single Arm Bicep Curl
- Hammer Curl

- 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 at full contraction, then return to the starting position

Lat Pulldown

- Pull the attachment in towards your body
- 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

Cable Row

- Stand tall, holding a dumbbell in each hand
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back up to starting position

Dumbbell Deadlift

- Stand tall, holding a dumbbell in each hand
- Hinge forward at the hips, your knees should be slightly bent
- Row the dumbbells up, engaging your back as you pull 
- Lower the dumbbells with control

Dumbbell Bent Over Row

- Support yourself using your opposite arm
- Row the dumbbell up toward your hip while retracting your shoulder back
- Pause at full contraction
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

8-10-12 reps each side

Single Arm Dumbbell Row

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts and back
- Lower with control back to starting position

Reverse Fly (Back)

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder
- Pause at full contraction
- Lower the dumbbell with control and repeat on the opposite side

(R+L= 1 rep)

Single Arm Bicep Curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your chest
- Pause at the top then lower under control, then repeat with the opposite arm

(R+L= 1 rep)

Hammer Curl

W1/D2 Back & Biceps

That burn felt so good, I like having a routine that feels good and hurts in the right way!

Derek Sosa

Luis

Widson

W1/D1 Chest & Triceps

Vaneet

Shoulders are burning and my lower abs 💪🏽

Francisco

W1/D3 Shoulders

Zach

Couldn’t do all today, but I will ad the missed ones to tomorrow’s workout💪🏼

W1/D4 Legs

Magnus

Great workout! Just struggled on 1 set throughout the workout, went right back and finished that set 💪🏽

W2/D1 Chest & Triceps

Majed

I was genuinely getting comfortable with the weights from last week and would have continued with the same weight! 10-12-15 showed me that I got to keep pushing! What a killer workout! Let's get it!

W2/D2 Back & Biceps

W2/D3 Shoulders

Absolutely killer workout haven’t sweat like this in along time

Dash

W2/D4 Legs

Starting to see my chest pump even after the gym! Let’s get it!

W3/D1 Chest & Triceps

3rd week in with the Hulk. It burns but it feels good tho …is that weird haha 💪🏽

The burn in week three is such a good feeling, keeps me pushing to strive for the best results. Such an incredible app if you like a clear concise way to look at what you need to do! Personally love the logs to know where I'm at and how to step up to the next level. It's only going up from here! Let’s get it! Thank you Fousey!

W3/D2 Back & Biceps

Another great workout but I feel I took less rest time lol this time around 💪🏽

Upping my weights, feeling good! Week 3 just hit different with the work from the first two! Lets goo! Proud of everyone!

W3/D3 Shoulders

Never skip leg day! Good workout upping weights in week 3! Let’s goooo!

W3/D4 Legs

Great workout! Getting better and better day by day doing the in-out abs! Let's get it!

W4/D1 Chest & Triceps

The grind don’t stop! Keep pushing! 10-12-15 kills but upping weights and pumping. Results are fiya 🔥💪🏽

W4/D2 Back & Biceps

Omar

Gym grind don’t stop!!! I didn’t even realize that this is the second to last workout in the plan! Feeling amazing! Thank you Fousey! 💪🏽

W4/D3 Shoulders

Finished the Hulk program this month!!! I feel great ..:now on to the Spider-Man!!!!!!

Great couple weeks!! Seeing much improvement

I just finished the Hulk Plan, and I must say, it has truly transformed my body. Over the course of four weeks, I witnessed remarkable progress in muscle development, increased strength as I pushed heavier weights, and surprising improvements in my endurance. It's hard to believe what I achieved in such a short time. I genuinely believe that if you're looking for an effective fitness program, the FitByFousey program is a must-have. I wholeheartedly recommend it to anyone seeking fantastic results.

W1/D2 Back & Biceps

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