Name: Playbook - Grace White - W4/D5 Friday | Back & Biceps
Uploaded: 2023-12-12T03:22:52.420Z
Duration: 45 min
Description: W4/D5 Friday | Back & Biceps

Back days are my new fave after leg day!!!

Ranya

Brooke

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday:  Back & Chest
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Back & Biceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.

Seated Lat Pulldown with D-Bar Attachment //Bent Over Single Dumbbell Row
8 reps, 4 sets // 10 reps each, 4 sets

- Grab the bar with a wide 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 {D-bar}

- 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

Circuit

Treadmill Steady Pace

Bent Over Smith Machine Row with Underhand Grip // Single Kneeling Cable Lat Pulldown // Dumbbell Hammer Curls
10 reps, 4 sets // 10 reps each, 4 sets // 10 reps, 4 sets

- Hold the bar with an underhand grip 
- Hinge forward at the hips
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Smith Machine Bent Over Row {Underhand Grip}

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower with control

Dumbbell Hammer Curls

Seated Row Machine with Rope Attachment // Kneeling Cable Rear Delt Fly // Close Grip Straight Bar Curl
8 reps, 4 sets //  15 reps, 4 sets // 10 reps, 4 sets

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Machine Row {Rope Attachment}

- Grab criss crossed cables in each hand, arms extended overhead 
- Keeping a slight bend in the elbows
- Pull the cables downward and out until full contraction 
- Reverse movement back to starting position

Cable Kneeling Rear Delt Flyes

- Grab the bar with a close 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 {Close Grip}

Bodyweight Row // Single Cable Curls
15 reps, 3 sets // 15 reps each, 3 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

- Grab the cable handle with an underhand grip
- Curl the handles up toward your shoulder, engaging your bicep
- Lower with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Bicep Curl

Stairmaster Steady Pace

Stairmaster Sprints

W4/D5 Friday | Back & Biceps

So excited to do this program! I was a fitwithasd groupie and totally stopped working out during pregnancy. 16 weeks postpartum and excited to focus on my health and fitness

rachel

Super excited for the challenge. I am brand new here and looking forward to this.

Shannon

Chynna Pacheco

Summer Shred Challenge - Starts June 6th!

charlotte

Great workout. I loved feeling exhausted yet strong during this!

Dana

A bit challenging to modify this one at home, but I managed and definitely felt the burn!

Adelle

W1/D1 Monday | Legs

Megan

Alex

Ivana

W1/D2 Tuesday | Back

Sovi

Aracely Caraveo

W1/D3 Wednesday | Legs

Christine

W1/D4 Thursday | Chest, Biceps & Triceps

Love shoulder workouts! They are my favorite too and I always feel so sore afterwards!

Hannah

W1/D5 Friday | Shoulders

Great work out! I don’t have access to a leg press or hyper extension bench but still felt the burn! Would love recommendations for at home modifications! You rock!

Morgan Massicott

Legs are DEAD. I took my rest day on Saturday, so just finished this workout to end week 1. This was a tough one to get through, especially after this morning’s 13mile bike ride 🤪

Sydney

Wow I didn’t realize how hard those single leg hop thrust are!! If I start doing that, My quads and glutes will be so strong 😍

W1/D6 Saturday | Legs

Very challenging but easily modified, as I didn't have trx straps at the gym.

Meghan

Emily

W2/D1 Monday | Legs

Bunny 🐰❤️

Kerry

W2/D2 Tuesday | HIIT

Elaine

I’m so sore from the last 3 leg workouts but I went to the gym and made it

Karen Carreno De La Hoz

W2/D3 Wednesday | Legs

This work out was so hard but I absolutely loved it. I feel so strong.

Mary

I missed a couple days due to guests visiting but I’m back on track!

Loving these workouts and how I’m beginning to feel strong again.

W2/D4 Thursday | Back & Chest

A little behind but got it in!!🥰one day stronger 💪🏽

W2/D5 Friday | Shoulders, Biceps & Triceps

Great! I went up on weight and already seeing my legs getting stronger!

Marisol Colon

Maggie

W2/D6 Saturday | Legs

Can someone help me to my car? Did this workout with my son yesterday and holy legs on fire🔥🏋🏻‍♀️

Alyssa

W3/D1 Monday | Legs

Starting to work my way up and catch up on these workouts!! My biceps are killer right now!!

Getting stronger daily! 10k steps everyday and a workout 6x’s a week, gallon of water daily.  Week 3 and crushing goals!

W3/D2 Tuesday | Back & Biceps

Lungs are on fire more than my legs 😮‍💨😮‍💨😮‍💨😮‍💨

Sara

I can’t feel my legs!! Those walking lunges along with the other exercises were brutal! 😫🥵

W3/D3 Wednesday | Legs

Dang, I have to lift a surfboard for my kids camp all next week. Don’t know how!

Skylar

W3/D4 Thursday | Chest & Triceps

W3/D5 Friday | Shoulders

Katlyn

W3/D6 Saturday | Legs

Stacie

Karleigh

W4/D1 Monday | Legs

Didn’t have time to finish this morning but got it in this afternoon. Great workout!

Can’t workout tomorrow so I got Tuesdays work out in. I love the Dante rows.  Easily one of my favorite new exercises (never did that one before).

W4/D2 Tuesday | Back & Chest

W4/D3 Wednesday | Legs

Great shoulder/tricep burn! Love the straight bar upright rows. My shoulders are getting toned!

Hiit bike at the end of every superset is not the easiest to do in a gym. Also any of the cable workouts are difficult to do at the lightest setting, maybe post a similar movement with dumbbells.

W4/D4 Thursday | Shoulders & Triceps

Haven’t missed a workout! So happy to be back on track.

Another week down 🙌🏻 this is the most “on” I’ve been with my workouts in a long time!

W4/D6 Saturday | Legs

Switching up the days of workouts this week but getting them in. Cardio tonight! Hope everyone had a great 4th 🎉

Happy 4th everyone 🇺🇸 No days off 🏋🏻‍♀️🙌🏽

W5/D1 Monday | Legs

been at the beach for 5 days. my workouts consisted of walking. today my 🍑 is on fireeee🔥

Cassidy Parks

W5/D2 Tuesday | Full Body

After being sick for 2 days I am so glad to be back today.  Missed a few but I’ll make ‘em up.

Shoot. Shaking so badly. This is a great plan to do while doing 75 Hard. Thanks girl!

W4/D5 Friday | Back & Biceps

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