Name: Playbook - Grace White - Tuesday | Back & Biceps
Uploaded: 2024-02-13T02:02:06.051Z
Duration: 45 min
Description: Tuesday | Back & Biceps

Loren

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


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Bent over dumbbell row instead of chest supported.
- 10 bodyweight squats instead of burpees.

Landmine Row with V Bar // KB Bicep Curls
8 rep hold, 4 sets // 10 reps alternating each, 4 sets

*5 weighted burpees after each superset (20 reps 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}

- Hold the kettlebell by the horns
- Curl one kettlebell up toward your shoulder, engaging your bicep
- Lower with control
- Repeat with the opposite arm

Alt Kettlebell 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

V-Bar Lat Pulldown // Cable Curl with Straight Bar Attachment
15 reps, 4 sets // 21 method, 4 sets

*5 weighted burpees after each superset (20 reps total)*

- Grab the V-bar with a neutral grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the starting position

Cable Seated Lat Pulldowns {V-bar}

- Grab the bar with an underhand grip 
- Curl the bar up toward your shoulders, engaging your biceps 
- Lower down until arms are extended

Cable Straight Bar Bicep Curls

Chest Supported DB Row // Incline Dumbbell Hammer Curls
10 alternating reps each, 5 reps both, 4 sets //  12 reps each, 3 sets

*5 weighted burpees after each superset (20 reps total)*

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull one dumbbell to your hip
- Squeeze your shoulder blade at the top
- Slowly lower the dumbbell back down
- Repeat with the opposite arm

Chest Supported Alt Dumbbell Rows

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells up to your body
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Chest Supported Dumbbell Rows

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

Dumbbell Incline Hammer Curls

Bent Over Cable V-Bar Row // Single Rear Delt Fly Underhand Grip
8 reps, 4 sets // 10 reps each, 4 sets

- 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}

- Start with your outside hand holding the cable attached to the low pulley with an underhand grip 
- Raise the cable up and back to shoulder height, engaging your rear delt
- Lower the cable with control
- Complete desired reps then repeat on the opposite side

Tuesday | Back & Biceps

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