Name: Playbook - Grace White - Thursday | Back & Biceps
Uploaded: 2024-02-13T02:02:05.872Z
Duration: 45 min
Description: Thursday | Back & Biceps

Alyssa

Skylar

Complete Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Shoulders & Chest
Wednesday: Legs
Thursday: Back & Biceps
Friday: Shoulders & Triceps
Saturday: Legs
Sunday : Rest Day


Pregnancy modifications:
- 10 bodyweight squats instead of mountain climbers into burpees
- Lat pulldown with rope attachment on your knees/seated instead of chest supported.
- Dumbbell deadlift instead of weighted hyperextensions
- Steady pace cardio of your choice instead of sprints.

Standing Lat Pulldown // Bent Over Cable V-Bar Row
12 reps, 4 sets // 10 reps, 4 sets

*5 mountain climbers into burpees after each superset is completed*

- Grip the lat pulldown bar with a wide grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Cable Standing Lat Pulldowns {Wide Grip}

- With the pulley set low on the rack
- Hinge forward slightly and pull the v-bar back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable Bent Over Row {V-bar}

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee into Mountain Climbers

Circuit

Chest Supported Lat Pulldown with Rope Attachment // Stiff Arm Lat Pulldowns 
12 reps, 4 sets // 15 reps, 4 sets

*5 mountain climbers into burpees after each superset is completed*

- Support your chest into an incline bench
- Pull the rope down engaging your lats throughout the exercise
- Slowly return the rope back to starting position

Chest Supported Lat Pulldown {Rope Attachment}

- Hinge forward at the hips slightly
- Keeping your arms straight pull the cable attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Stiff Arm Lat Pulldowns

Rear Delt Fly with Resistance Band // Weighted Hyperextensions
10 reps, 4 sets // 8 reps, 4 sets

*5 mountain climbers into burpees after each superset is completed*

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

Rear Delt Fly w/ Resistance Band

- Lying or standing face down on a hyperextension bench, banded just above the knees, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately))
- Hold a weight at your your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up

Weighted Hyperextensions

Preacher Curl // Dumbbell Isometric Curls // Close Grip Straight Bar Curl
10 reps each, 3 sets // 10 reps each, 3 sets // 12 reps, 3 sets

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Preacher Curls

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

- Grab the bar with a close underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar slow and controlled back down to starting position

Thursday | Back & Biceps

Community

More workouts from Grace White