Name: Playbook - Grace White - Tuesday | Back, Biceps, & Triceps
Uploaded: 2024-02-13T02:02:06.017Z
Duration: 45 min
Description: Tuesday | Back, Biceps, & Triceps

Raya

I didn’t like how it was mostly back exercises with a little bit of biceps and triceps.

Quinn

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


Pregnancy modifications:
- 10 bodyweight squats instead of weighted burpees.
- Tricep dips with feet on ground instead of feet elevated. 
- Standing dumbbell tricep extension if lying on flat bench is uncomfortable.

Single Stiff Arm Lat Pulldown // Bent Over Dumbbell Row // Alternating Dumbbell Curls
10 reps each, 4 sets // 15 reps each, 4 sets // 10 reps each, 4 sets

*5 weighted burpees after each superset {20 burpees}*

- 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

Cable 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

- Begin with a dumbbell in each hands
- Curl the dumbbells up toward your shoulders, engaging your biceps 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Stand shoulder width apart, with a weight placed on the floor in front of you
- 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 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

Circuit

Bent Over Cable Rows with Straight Bar Attachment // Bent Over Cable Rear Delt Fly // Standing Hammer Plate Curl
10 reps, 4 sets // 12 reps, 4 sets // 15 reps, 4 sets

*5 weighted burpees after each superset {20 burpees}*

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

Cable Bent Over Row {Straight Bar}

- Grab criss crossed cables in each hand, hinge forward until your chest is parallel to the floor, arms extended under your body
- Keeping a slight bend in the elbows
- Move your arms outward and upward until they are in line with your shoulders
- Reverse movement back to starting position

Cable Bent Over Rear Delt Flyes

- 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

Bodyweight Row // Tricep Dips with Feet Elevated // Lying Dumbbell Tricep Extension
15 reps, 4 sets // 15 reps, 4 sets // 10 reps each, 4 sets

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Bodyweight Row

- Place your hands on the front edge of the bench just outside hips
- Elevate your feet
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips w/ Feet Elevated

- Lying on a flat bench, arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell across toward the opposite shoulder
- Fully extend up contracting your tricep
- Complete desired reps then repeat on the opposite side

Tuesday | Back, Biceps, & Triceps

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