Name: Playbook - Hails . - Biceps and Back
Uploaded: 2024-01-02T00:18:23.672Z
Duration: 30 min
Description: Biceps and Back

Jaye

- Half-half- full curls
- Back extension


- Cable bicep curls
- Straight arm lat pull down
- Wide grip lat pulls downs

- Stand holding a dumbbell in each arm. 
- Curl one arm up to 90 degrees and hold
- Curl full reps with the other arm

Half-half-full curls (8 each phase)

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Back extensions

Superset

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight arm pulldown

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Circuit

Biceps and Back

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

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!

Biceps and Back

Community

More workouts from Hails .