Name: Playbook - Grace White - Tuesday | Back & Biceps
Uploaded: 2024-02-13T02:02:06.273Z
Duration: 60 min
Description: Tuesday | Back & Biceps

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

lncline Dumbbell Bicep Curls

Treadmill Sprints

Treadmill Incline Walk

Tuesday | Back & Biceps

Shaima

HOME | Saturday | Legs

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Wednesday | Legs

HOME | Tuesday | HIIT

Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

Tina Scott

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

Tuesday | Back & Biceps

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