Name: Playbook - Hannah Bower - Gym Back & Bicep 7.1.20
Uploaded: 2024-03-06T20:30:23.610Z
Duration: 50 min
Description: Gym Back & Bicep 7.1.20

Kiki

Katie

Love the new app features! Today was awesome and I am excited to be sore for the gainz

Jackie

Incredible!! My right wrist was acting up, but able to break 2 PRs. The pace and explanation was 👏🏼👏🏼

Cassie

I absolutely love this. Almost 23 weeks and just STOKED on all the muscles I’ve wanted to work in my upper body and this hits them all 🙌🏽🙌🏽

Alexandra

Grace

Absolute OBSESSED with this workout!!! 17 weeks pregnant and feeling like I’ve got superpowers 💪🏽

Jaclyn

Had to make the decision to stop the Get Stronger program for the time being, due to health issues. Going to focus on upper body until my legs are feeling back to “normal”. Trying to stay positive during this flare up! What a great workout today. Will always be proud of what my body is able to do

Kolbi

Tamika

Michelle Eisenberg

Alisha

Amazing!! It feels good to get a workout in at a gym during my vacation! My biceps and back feel great!!

Keri

Tiana

Amber

Added an assisted pull-up burnout to finish 🤙

Rachel

I don’t even want to drive home from the gym now😂

Solange

Great workout! My arms could barely lift my coffee after

Jessica

The amount of focus it took to really be intentional made this workout so much better. Definitely made it worth pushing my weight limits to failure.

Rebecca

Jillian

Felt so strong doing this workout today. Such a great feeling when the weights I initially grab are too light! 💪🧡 😄

Sarah

This workout really challenged my back and bi’s! I made to your focus on how I was moving and having videos really helped!

Allie

Cady

taylor

Maria

Just started your workouts although I’ve been following you. I’m excited to see results. ☺️

ordelia

That was a sweaty upper body! I added cardio in between the super sets.

Margaret 

Opened this after I did my step master workout and was so excited I could check it off already!!

Finding a good upper body workout that keeps me in the workout mood is hard but this app makes it easier 💪

Dany

Sarah Sully

just the upper body pump i needed!! 💪🏽🔥

Saryn Johnson

Alyssa

sheesh! talk about noodle arms!!! 🔥😅 i’m freaking loving these hannah! thanks for helping me feel strong and confident during this journey!!! 🤍

Such a fun workout!!! 🙌🏼🙌🏼🙌🏼 💪🏼💪🏼💪🏼

Jenny Alvarez

Ashley

First upper body from Hannah’s app and it did not disappoint. This was just the thing I needed and so far I’ve been able to complete the workouts from our little home gym.

Mariana

I love your workouts and now so does my oldest son! It’s such a fun way to bond and improve ourselves!

Courtney Sizemore

Justina

This was my first workout after taking a few months off and it felt great to get back to gym! I enjoyed my workout today (did back and bi’s) and super excited for legs tomorrow!!

Debbie

Love love love doing these workouts! You deserve a million thanks!! ❤️Also, while I’m thinking about it, we NEED more of the long sleeve, black Sweat is Gold shirts. It’s the comfiest shirt I own and I would buy it in twenty different colors!

Kristina

Johnna

Jenny

Dionna

Wonderful! Happy new Year to you and your family!

Mikella

Sherise

WORKOUT: 3 rounds of each superset

 ✊🏿Superset 1:
10 single arm rows SS 10-12 bent over rows

✊🏽Superset 2:
10 DB bicep curls SS 8-10 wide arm straight bar curls

✊🏾superset 3:
8-10 lat pull downs SS 8-10 single arm rows

✊🏼Superset 4:
6 each single arm biceps curls SS 10 cable rear delt pulls

No cable? Use bands! 

No straight bar? Use dumbbells or bands instead.

For 15 minutes

30sec-1min step on a level that challenges your heart rate

30-1min rest and let your heart rate come back down

Repeat this pattern at different levels for 15 minutes 

No stair master? Do squat jumps or jog and follow the same pattern :)

15 min cardio

WORKOUT: 3 rounds of each superset

 ✊🏿Superset 1:
10 single arm rows

10-12 bent over rows- use dumbbells if needed

Retract shoulder before pulling

Pull elbow straight back

Exhale as you pull

Single arm rows

Bend over, core engaged.

Pull elbows straight back and squeeze

Bent over rows

Super set 1

✊🏽Superset 2:
10 DB bicep curls- 5/6 each 

8-10 wide arm straight bar curls

Slow and controlled curl dB to chest.

Exhale as you curl.

Slow tempo down

5-6 reps each

Single arm bicep curls

Have arms wider than shoulder width.

If using dumbbells curl laterally to the side at an angle

Exhale as you curl

Slow tempo down

Wide arm straight bar cirls

Superset 2

✊🏾superset 3:
8-10 lat pull downs

8-10 single arm rows

Retract shoulders before pulling 

As you pull, pull to chest.

Slightly keep your chest pushing up! We don’t want shoulders rounding forward

Squeeze back muscles hard at end of rep!

Lat Pull Downs

Sitting up right

Retract shoulders before pulling 

As you pull slightly curl to that side to engage and isolate that lat!

Pause and control on the way back!

Single arm row

SuperSet 3

✊🏼Superset 4:
6 each single arm biceps curls 

10 cable rear delt pulls- use a band and do pull aparts!

Use heavy enough weight or band that you can’t do
More than 6 reps!

Standing up right curl cable to shoulder 

Exhale as you curl! 

Can use band instead

Single arm Cable bicep curls

Grab band or cable ends

Imagining dragging & driving pinky’s as far apart as they can go to the opposing walls the entire rep.

Retract before pulling and maintain shoulder retraction!

Rear Delt Pulls

Superset 4

Gym Back & Bicep 7.1.20

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Sumaiya

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Gym Upperbody 10.28.22

Kara

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Gym Back & Bicep 7.1.20

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