Name: Playbook - Fit By Fousey - W1/D3 Back & Biceps
Uploaded: 2023-06-18T09:41:58.738Z
Duration: 60 min
Description: W1/D3 Back & Biceps

Omar

Great fun completing this nice workout that doesn’t take forever

Aniran Ghoshal

Jeff

The GOAT!!!!!!!  #FreeFousey AKA the best!!!!!

Salah

These exercises really targeted my back muscles, thx for the video showing how to do it, really helped a lot.

KaRaN

Such a good back and bicep workout! Feeling the burn 🔥 let's goo!

Boomable

Mike Chammout

Good arm pump but I had to add cable back exercises to feel like I accomplished back

Amber

Alex Perez

Widson

Real good workout today tnx fousy 🙌🏼

Ulrik

I just want to call out in case it wasnt intentional that on day 2 we closed with dumbbell deaflifts prior to the last excercise and on the next workour day (here) we opened with the dame workout. (Dumbbell deadlift)

Another Great work out, lost 2 pounds already and it's day 2 🤩

mohamed shabeel

Rida

Fernando

Abraham

I woke up sore from my butt today😂 todays workout was awesome once again , love this app so far, I’m on my 7 day trial and I’m signing on 🙏🏼

Steven

Can’t remember the last time I’ve been this sore, still going strong tho.

Carlos

It was good - can we have more exercises that doesn’t include a bench.

Zaid

Getting better with each workout I’m trying my absolute hardest I swear

Donavan

- Dumbbell Deadlift

Super Set
- Dumbbell Pullover
- Pull Up

Super Set
- Dumbbell Bent Over Row 
- Single Arm Dumbbell Row
- Reverse Fly

- Close Grip Chin Up
- Seated Bicep Curl
- Hammer Curl
- Curl Bar Curl

- 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

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is above your chest
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

Dumbbell Pullover

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Up

Super Set

- 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

15-12-8 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)

- 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

Close Grip Chin Up

- Start in a seated position, holding a dumbbell in each hand with a supinated grip
- Curl the dumbbells up toward the shoulders
- Pause at full contraction
- Lower the dumbbells with control

Seated 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower the bar to starting position with a slow and controlled movement

Curl Bar Curl

W1/D3 Back & Biceps

Emen

W1/D1 Chest & Triceps

Wow what a workout! First time i sweat this much in the gym. 💪🏼

W1/D2 Legs

W1/D4 Shoulders

Magnus

I would suggest incline push ups vs decline for chest , other than that 🔥

W2/D1 Chest & Triceps

Never skip leg day! Let's get it! 🔥🔥

I think I’m still sore from the last leg workout — those inguinal muscles are sooooreeee !! Did lower weights today because I failed last leg workout and that OK ! Almost at failure at every set that’s how you know you’re killing it !! #LegDay

W2/D2 Legs

Beast mode let’s go tomorrow is a new day

W2/D3 Back & Biceps

Last workout still hard lol but form over weight think about that

Awesome burn learning my limits and when to push and when to back off to prevent strains and injury #stay safe with your weights

Yuejay

W2/D4 Shoulders

Increased weights on average 5 more lbs pushing always just a little more each couple weeks let’s gooooo

W3/D1 Chest & Triceps

Great — could add one more leg exercise here like the first leg workout I think we’re missing one —- also it is not saving some
Of the previous logs when it comes to super sets usually it will save only the first workout but not the other two — and sometimes it works ? —- the calf raises at the end of each workout just seem too easy ? Anyone agree I went up to 60 lbs and still can’t feel it even changing my foot position — found the calf raises machine was more of a burn - just a thought — let’s goooo

Workout was great it was a hot day out today i just need to push myself a little harder next time

Mitchell

W3/D2 Legs

Killed me but doing much better than previous weeks!

Kavon

Struggled to even start, but we got it done.

Still a struggle but I showed up and tried my best

W3/D3 Back & Biceps

W3/D4 Shoulders

W4/D1 Chest & Triceps

W4/D2 Legs

W4/D3 Back & Biceps

I am so pumped to officially make it to month two tomorrow. I did a whole month! That’s a win idc

W1/D3 Back & Biceps

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