Name: Playbook - Grace White - Tuesday | Back & Biceps
Uploaded: 2023-10-27T18:37:20.983Z
Duration: 45 min
Description: Tuesday | Back & Biceps

Alyssa

ASHLEY

Complete the 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:
- Bent over dumbbell row instead of chest supported row to avoid lying on belly.
- Steady pace cardio of your choice instead of sprints.

Standing Cable Wide Grip Row //  Seated Lat Pulldown with V-Bar // Standing Hammer Plate Curl
10 reps, 4 sets // 8 reps, 4 sets // 10 reps, 4 sets
* 5 squat presses after each superset (20 squat presses total)*

- Grab the bar with a wide grip
- Hinge forward stiffly and pull the bar back toward your chest, engaging your rear delts and mid back

Cable Standing Row {Wide Grip}

- 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}

- 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

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Circuit

Bent Over Cable Rows with Straight Bar Attachment // Bent Over Cable Rear Delt Fly // Straight Bar Curls
8 reps, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
* 5 squat presses after each superset (20 squat presses total)*

- 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

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

Straight Bar Bicep Curls {Regular Grip}

Chest Supported DB Row // Stiff Arm Lat Pulldowns // High Pulley Cable Curl with Straight Bar Attachment
10 reps, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
* 5 squat presses after each superset (20 squat presses total)*

- 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

- 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

- From a high pulley 
- Grab the bar forward of the shoulders with an underhand grip 
- Curl the bar towards your head, engaging your biceps 
- Extend your arms back to starting position

Tuesday | Back & Biceps

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