Name: Playbook - Hannah Bower - Gym Back and Bicep 3.14.22
Uploaded: 2024-03-06T20:30:23.505Z
Duration: 35 min
Description: Gym Back and Bicep 3.14.22

Kara

Katie

Kimberly

Alexandra

This is a gym based workout, however please be sure to read the movement descriptions for modifications and substitutions for those performing this at home.

If you’re in the gym you’ll need:
Treadmill (or any other cardio equipment), pull-up bar/machine, lat pull down machine, bench, dumbbells, a band, and the glute extension machine

Substitutions: if you’re doing this at home you can do 30 seconds of jump rope, burpees, squat jumps, high knees, mountain climbers, lunge jumps, frog jumps, or any movement that you enjoy that spikes your heart rate.

Whenever I’m feeling sluggish, I start my workout with a quick HIIT to get myself moving and ready for the workout.

You’ll do three 30 seconds sprints as fast as you can. Rest as much as you need in between.

If you hate running, this can be done on a bike, eliptigo, stairstepper, rower or any cardio machine you would like.

Sprint

Modifications: banded or machine, eccentric chin ups, jumping chin-ups, 

Substitutions: Inverted row, dumbbell pullovers 

Feel free to head over to the pull-up tutorial/progressions under tutorials to see any of these mentioned 

Form:
- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

You’ll need a bench and pair of dumbbells for this superset.

Because the reps are low, do try and challenge yourselves with the weight you use 💪🏻

Modifications: you can do these standing or seated upright if you don’t have a chair. 


Form:
-Put the bench at a 45 degree angle or whatever feels comfortable to you.
- start with the weights down by your side 
-you’ll do a standard front raise at the top of the lift (arms parallel with the ground) flip your wrists so that the race the ceiling. 
- lower the weights down with the supine grip
- lift them back up with the supine grip. At the top of the the lift, flip your wrists back to facing the ground.
-Alternate regular and supine each rep

Incline Raises

Bicep curls can always be done with kettlebells or bands 

Form:
- Engage your core, stand tall, shoulders retracted and feet hip width distance apart 
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended 
- Do not swing the dumbbells or use your chest for momentum

Alternating Bicep Curls

Incline Raises SS. Bicep Curls

You’ll need a band and if available a lat machine (band can also work).

Substitutions: you can do these with a band. Tie a band somewhere that’s above your head (stairs or a door work great). You can either grab the band itself or use a light stick or broom as a handle. From there perform the pull downs as standard.

Form:
- Grab the bar with your palms facing forward
- 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 initial position

Lat pulldown

If you don’t have a band you can do bent over reverse flys or if you’re in a gym you can use a machine.

Form:
- Stand holding a band in your hands 
- Engage your core and stand tall, retracting your shoulder blades
- keeping your shoulders retracted, pull your arms apart and back adding tension to the band
- Release and repeat

Rear Delt Pulls

Lat Pull Down SS. Rear Delt Pulls

This is a fun core finisher.

Modifications: keep your top leg down.

Substitutions: you can replicate this on a stability ball, or you can perform these on the ground. You won’t be able to replicate the lower/higher crunch, but you can increase the reps and do 15 cross knee side crunches and 15 standard side crunches.

You’ll do all these reps on one side before moving on the the other:

5 cross knee crunch 
5 lower half side crunch (start at bottom of the extension and then crunch until your shoulders are parallel with the ground) 
5 upper high side crunch (start at halfway point so shoulders parallel with the ground and then crunch until you’re almost vertical)
5 full extension side crunch ( start at the bottom and crunch all the way to the top

Core Finisher

Gym Back and Bicep 3.14.22

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

Alisha

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

Jessica

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

Jackie

Gym Upperbody 10.28.22

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

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

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 and Bicep 3.14.22

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