Name: Playbook - Grace White - W1/D2 Tuesday | Back, Chest & Biceps
Uploaded: 2023-12-12T03:22:52.119Z
Duration: 45 min
Description: W1/D2 Tuesday | Back, Chest & Biceps

Amber

Maggie

Molly hartweger

Jordan

4 months PP and this is the best I’ve felt! Let’s gooo 💪🏻

Sarah

Had to modify a few things due to availability but overall a great lift!

Abigail

Kelly

Will be sore tomorrow! Running a day behind but will catch up!

Meredith

I’m dead ☠️. Amazing burn today!! I had to skip sprint treadmill due to time crunch but will make up for it later this week.

Nighat

I’m so sore from yesterday..already feeling this one too🔥

Jessica

Alli

Those dumbbell Zottman curls were brutal! Great workout overall! I’m going to be sore tomorrow!

Jennifer

Laken

Day 2 was no joke, my biceps are going to be sore!!

Mary Abraham

Pahola

Allie

Ryia Wescott

Loren

Leslie

Beth

Feeling great!!! The burpees were a nice touch! 👍🏼

Jilly

Naomi

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Biceps
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Full Body
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-Steady pace cardio of your choice instead of sprints.
-bodyweight squats instead of burpees
-Assisted bosu push-ups on knees

Ring Rows // Kettlebell Bicep Curls
10 reps, 4 sets // 10 reps, 4 sets
*5 burpees after completing each set {20 burpees total}*

- 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

- 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 Kneeling Cable 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
*5 burpees after completing each set {20 burpees total}*

- 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

- 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 // Zottman Curls
10 reps, 4 sets // 10 reps, 4 sets
*5 burpees after completing each set {20 burpees total}*

- 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

- 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

Bosu Push-Ups // Incline Dumbbell Neutral Chest Press // Incline Dumbbell Chest Fly
10 reps, 3 sets // 15 reps, 3 sets // 15 reps, 3 sets

- Start with your hands just outside the shoulders on the base of the Bosu
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Bosu Push-ups

- From an incline bench and a dumbbell in each hand, palms turned in
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten your elbows , pressing the dumbbells up
- Focus on engaging your chest as you press

Incline Dumbbell Chest Press {Neutral Grip}

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides, opening your chest
- Bring the dumbbells back together squeezing your chest

Incline Dumbbell Chest Flyes

Treadmill Sprints

Treadmill Incline Walk

W1/D2 Tuesday | Back, Chest & Biceps

Sonia

I’ve been having a had time losing weight and gaining muscle. Excited to try your challenge for the first time!

Brenda

New Year Challenge Intro - Starts 1/2

Frankie

Just day 1 but I LOVED this workout. A perfect combination of true strength training w some cardio bursts. Some trainers overdue the cardio when they attempt this type of training and then you're too worn to push the weights. If the rest of this program (and your other challenges) are anything like this throughout, I'm going to be a very happy girl...

Hillary

W1/D1 Monday | Legs

Working out at 3am is never "fun", but if this didn't set the time for the day... ❤️❤️❤️

Did treadmill for 20 on an incline instead because my legs were JELLO! Still so good though!

Definitely a challenge! Not sure how much of a “sprint” I was doing on the stair climber after killing my muscles😂 but proud of myself for finishing!

W1/D3 Wednesday | Legs

Tiffany

These workouts seem so simple but when paired together….. uffff… you’re in for a major sweat sesh!

Erika

This was my first time here, I just love it! Regards from Mexico!! 🤍⚡️

Pamela

W1/D4 Thursday | Shoulders & Triceps

I need alternative workouts for laying on the ground.  I have vertigo so it is hard for me to do most of the exercises laying down.

Melissa

Holly

Just feel the amount of squats incorporated into every single
Workout is getting a bit redundant. Switching up with kick backs, resistance bands, calf’s, step
Ups.. just any other leg workout to help target other muscles and take some pressure off our knees.

Lacey

W1/D5 Friday | Full Body

Challenging! Took me around 1.5 to finish everything. Great workout

Tieme

W1/D6 Saturday | Legs

W2/D1 Monday | Legs

Sandy

W2/D2 Tuesday | Full Body

Stacy

W2/D3 Wednesday | Legs

Motivation prior to the workout was low, pushed through and am so happy I did! 🤩🥳

Wasn’t mentally feeling the gym but went and crushed it. So nice having a pre-planned, challenging workout

W2/D4 Thursday | Shoulders, Biceps & Triceps

W2/D5 Friday | Back & Chest

Jordan Pieper

W2/D6 Saturday | Legs

Bree

W3/D1 Monday | Legs

Mari

Aimee Elliott

W3/D2 Tuesday | Full Body

W3/D3 Wednesday | Legs

Gonna feel this tomorrow but I’m the best way!

W3/D4 Thursday | Shoulders, Biceps & Triceps

Sovi

W3/D5 Friday | Back & Chest

W3/D6 Saturday | Legs

I would like for each circuit to be using the same machine rather than to he hoping around the gym to get the things I need

W4/D1 Monday | Legs

W4/D2 Tuesday | Shoulders & Chest

Leyla

W4/D3 Wednesday | Legs

I found some of the exercises hurt my shoulder and didn’t hit the target muscle group as much as other workouts I’ve done

Rachel

W4/D4 Thursday | Back & Biceps

W4/D5 Friday | Shoulders & Triceps

Stacie

W4/D6 Saturday | Legs

Megan

W5/D1 Monday | Legs

I have been doing Grace’s daily burn for a few years. It wasn’t until this app was created that I fully committed myself several days a week to weights vs cardio but peri menopause hit me hard and something had to change. A year later, the strength I have gained, still amazes me. Thank you for creating this app and showing me how to work towards my best self. I feel better at 51 than I did in my 20’s!

W1/D2 Tuesday | Back, Chest & Biceps

Community

More workouts from Grace White