Name: Playbook - Grace White - Tuesday | Back & Biceps
Uploaded: 2023-09-07T04:43:19.279Z
Duration: 60 min
Description: Tuesday | Back & Biceps

Kelsey

Great workout! I needed that. My biceps are toasted. Didn’t have time for sprints but overall great workout. App takes some getting used to.

Brooke

Best workout ever!!! Totally loving this app Grace !!!

Veronica

Yoshi

I’ve been using “The daily burn” for a few years and I love it! I’m super excited about this app!

Erica

Lisbet

Sara

My first try w the daily burn. I’ve been following on insta picking up a few ideas for gym.  This app is great for me. No more trying to figure out what to work on today. You did it for me 😁

Debra

I’ve been doing graces workouts since she launched fitwasd!! I’ve tried a few other plans but always come back to grace!! Feel my best with her workouts and see the best results 🎉😘 Proud of her for launching this app ❤️❤️

Jessica Hardenfelder

Erika

Emma

I have been doing the daily burn since 2019! Having structured workouts have made me much more consistent in the gym. 💯

Courtney

Today was the best daily burn I’ve ever done! New favorite feature is the rest timer! It keeps me moving 💪🏻

Allie

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Chest & Triceps
Friday: Shoulders
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-Steady pace cardio of your choice instead of sprints.
-10 bodyweight squats instead of burpees.

Landmine Row with V-Bar // Resistance Band Bent Over Rows
12 reps, 4 sets // 10 reps, 4 sets
*5 Burpees after completing each set {20 burpees total}*

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine Row {V-bar}

- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out
- Bend slightly at the knees and forward at the hips
- Maintain a braced core and flat back 
- Leading with your elbows, pull the handles of the resistance band back
- Hold this contraction and slowly release to the starting position

Resistance Band Bent Over Rows

- 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
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Circuit

Single Stiff Arm Lat Pulldown // Bent Over Dumbbell Row
10 reps each, 4 sets // 8 reps each, 4 sets
*5 burpees after completing each set {20 burpees total}*

- Hinge forward slightly, engaging your core 
- Keeping your arms straight (slight bend in the elbow) pull the handle down toward your thigh, engaging your lat
- Slowly reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

Single Stiff Arm Lat Pulldown

- Holding a dumbbell in one hand, bend over to place your opposite knee and hand on a bench to support your body weight
- Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards 
- Keep your arm close to the side of your body
- Lower the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell Bent Over Single Arm Row

Single Cable Rear Delt Fly // Standing Cable Row with V-Bar Attachment 
12 reps each, 4 sets // 8 reps, 4 sets
*5 Burpees after completing each set {20 burpees total}*

- Bend over to 90 degrees, grab the cable and with your outside arm
- Raise the cable to shoulder height, engaging your rear delts
- Lower slow and controlled back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Bent Over Cable Rear Delt Fly

- With the pulley set high on the rack
- Pull the v-bar down and back toward your chest, engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Standing Cable Row {V-bar}

Cable Hammer Curls with Rope Attachment // Standing Hammer Plate Curl // Incline Dumbbell Bicep Curl
10 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Curl the rope up toward your shoulders, engaging your biceps 
- Pause at the top and lower with control

Cable Rope Hammer Curls

- Hold the plate with your palms facing each other
- Curl the plate up engaging your biceps as you curl
- Lower with control

Standing Plate Hammer Curls

- Lying at an incline position
- Curl the dumbbells up toward your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Tuesday | Back & Biceps

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