Name: Playbook - Hails . - Back Baby!
Uploaded: 2024-01-10T21:13:15.437Z
Duration: 45 min
Description: Back Baby!

KB Row
Back Flies + Raises
DB Bent Over Row
Cable Face Pulls Full Extension
Cable Straight Arm Pull down
Cable Bent Over Row

For gains, use moderately heavy weight for 8-10 reps

- Pull the kettle bell up keeping your elbow close to your body.
- Engage your lat as you pull
- Tap to floor if you can
Each arm for reps

One arm KB/DB rows

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Return to starting point and perform a back fly.

Bent over straight arm flies + back flys

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

DB/ KB Tri Set

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls- Full extension

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Bend over to 90 degrees, grab the hand with both hands
- Pull and keep hands tight by your ribs.

Cable rope bent-over row

Cable Tri Set

Back Baby!

Aniya

Definitely can feel the burn! ♥️♥️♥️

Talesa

Murder my arms today. After your 4wk sexy tone program sis 😏 Summer body loading……. 🫶🏽

Anasia✨

Bi's and Tri's

Jaye

Biceps and Back

Loved this workout! I got a lil pump too 😏

Kloe

My arms were dieing towards the end! Loved the variety of movements targeting one area 🥰

alicia

Arms were WEAK! Love this. Paired it with one of your abs and did sprints as a finisher. I’m gassed 😮‍💨

Melanie

Shoulders and Chest

Alex

Burner 🔥. I only used 5lb weights & I am beat !

Sandra

Triceps and chest

Love it! Nice back sweat going. I did an an exercise as a SS of each arm exercise. Finished with 4 sprints. Great workout!

Back Baby!

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