Name: Playbook - Grace White - Tuesday | Back & Biceps
Uploaded: 2023-09-28T17:45:52.478Z
Duration: 45 min
Description: Tuesday | Back & Biceps

It was good. It would be nice if you included a recommended weight for novice, average lifters, and well experienced weight lifters!

Sarah

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:
-10 bodyweight squats instead of mountain climbers
-if bump is too large to use a hyperextension bench, just skip this exercise

Ring Rows // Kettlebell Bicep Curls
10 reps, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Holding the rings in each hand, lean back and maintain tension through the strap
- Pull your body toward the rings 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Ring Rows

- Hold the kettlebell by the horns
- Curl the kettlebells up toward your shoulders, engaging your biceps
- Lower with control

Kettlebell Bicep Curls

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

Seated Single Arm Lat Pulldown // Single Bent Over Cable Rear Delt Fly // Dumbbell Isometric Curls
8 reps each, 4 sets // 10 reps each, 4 sets // 10 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Grab the handle with a neutral grip
- Pull down towards the top of your shoulder
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Cable Seated Single Arm Lat Pulldowns

- 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

Cable Single Arm Bent Over Rear Delt Fly

- 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

Dante Row // Single Kneeling Cable Lat Pulldown // Zottman Curls
10 reps, 4 sets // 12 reps each, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Place your knees on the end of the cable machine bench
- Hinge forward so your chest is parallel to the bench
- Pull the rope attachment down, engaging your lats
- Release with control back to starting position

Dante Row

- From a kneeling position, grab the cable overhead with your outside arm
- Pull the cable down, engaging your lat
- Release back up to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Kneeling Single Arm Lat Pulldowns

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

Dumbbell Zottman Curls

Rear Delt Fly with Resistance Band // Weighted Hyperextensions
10 reps, 3 sets // 8 reps, 3 sets

- 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

Tuesday | Back & Biceps

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