Name: Playbook - Hannah Bower - Wk 3 |1.21.25| Back, Biceps & Delts
Uploaded: 2025-12-03T15:39:08.373Z
Duration: 45 min
Description: Wk 3 |1.21.25| Back, Biceps & Delts

Upped my weights in just about all but the last set of the lat series. Feeling very pumped and strong 💪

Morgan

Ugh! Great workout! Upped my weights with some of the workouts. Feels good to slowly progress🥹 thanks for the workouts!!!

Janine

Really enjoying these workouts. I’m noticing my strength increasing!

Markie

Kiki

Taylor

Lexi Lou Williams

Bird dogs finally felt good and in control!

Stephanie

Katie

That triset just keeps burning! 🔥 love this workout and the added core burn!

Lindsey

Paula Kane

Love seeing the progress and definition in the muscles! 💪🏻

I’m already moving up in weight! These have been fun and growing exercises for me.

Olivia

•  Week 3: Peak Block
•	Sets: 3x3 reps
•	Intensity: 85–90% of 1RM
•	Focus: Maximal strength and CNS adaptation

Last week:
•  Week 2: Intensity Block
•	Sets: 4x5 reps
•	Intensity: 75–80% of 1RM
•	Focus: Focus on strength and controlled power

Equipment needed: barbell, dumbbells and cable (or bands)

Main focus is back and biceps and accessorizing with delts! We will be working different muscles of the back & biceps while also working same muscles in different positions/exercises to target different muscle lengths/tensions to get the most out of this workout.


Recommended reps: 8-10
Recommended sets: 1
Recommended band tension: light

Substitution: Use a light pair of dumbbells for bent over reverse flys, can also use cables 

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands, or
Your cables crossed 
-lift your hands shoulder level out in front of you
-as you begin your pull, engage your scapula by retracting your shoulder blades together
-pull your wrists apart keeping a slight bend in your elbows
-pull until your arms are out at a T position 
-wrists stay level with your shoulders
-release the tension in the band or cable by adducting your arms back together
-repeat

Rear Delt Pulls

Recommended reps: as feels good 

Modifications: limit range of motion, use a band or support with feet on a bench/chair 
Substitutions: scapular pushups 
Form: -start hanging bar (with or without assistance) with your wrists facing away from you -Spine, head, and neck are all neutral and in alignment -Begin by retracting your shoulders, Retracting is when you engage your shoulder girdles/scapula to come together to meet in the middle of your back -This will lift your torso upward and is the starting motion of a pull-up -Pause at the top of the rep -Then you will protract your shoulders by thinking about spreading your shoulder blades as far apart as they can be from one another -This will lower your torso, and is the motion of lowering from a pull-up -Continue to retract and protract for set amount of reps

Scapular Pull-Up and Push-Up

Warmup 

Recommended reps: 3
Recommended weight: heavy (85-90%) of 1RM


Equipment Substitution: KB or DB

Modification: Single arm bent over row using a bench OR using an incline bench do an

For a deeper tutorial on how to do pendulum rows, see tutorial highlight 

Form:
-start standing with a flat back/neutral spine, ribs are stacked over pelvis and feet firmly planted in the ground 
-sit your hips back and begin to hinge at the waist like you would for a deadlift, think about pushing your hips to the back wall
-In a bent over position row the barbell or your weights from the ground to your chest
-elbows drive back
-pause at the top of your rep making sure you maintain proper core engagement 
-Lower your weights 
-repeat

Pendulum Row

Feel free to increase weight if you feel you can. reps/sets are same as last week. 

Working the different heads of the biceps! Adding eccentric and a pause for time under tension

Recommended reps: 6-8 per side
Tempo count: 3-5 seconds on way down 
Recommend weight: heavy enough that you need both hands to curl it up 

Modifications: perform standing, or use back of couch or upright bench 

Form:
- place your upper arm/armpit on a preacher curl machine or top of upright bench, chair, or sofa 
-choose a weight that is challenging ( you’ll need both hands to help curl it)
- use both hands to bring the weight to the top of the curl
-remove your support hand and on a 5 second count lower the curl to the bottom 
-from there, use your free hand to help curl it to the top 
-repeat

Eccentric Preacher Curl

Recommended reps: 8-10
Recommended pause: 1-3 seconds 
Recommended weight: medium to heavy 
Hammer grip= wrists face each other 

Modifications: standard curl 

Form:
-start in a standing position, core appropriately engaged to manage any pressure you may have, chest tall, feet hip width distance apart 
-hold your weights so that your wrists face each other 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

Pause Hammer Curl

Hammer Curl SS Eccentric Bicep Curl

PO: increase in reps by 2 on bear renegades and bicep punches

A conditioning circuit working back, biceps, core and a little shoulders

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment Substitution: band, kettlebell 

Modifications: can perform one arm at a time, can place knee or hand in a bench or well can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other, and arms extended with a slight bend in your elbows, engage your triceps, lats and scapula to pull your weights back towards your hips 
- appropriately Brace core to manage pressure while in the hinge position 
-once the weights are to your hips pause before lowering slowly

Bent Over Lat Pulls

Recommended reps: 6 per arm 10 total 
Recommended weight: light to medium 

Don’t have access to challenging weight? Increase reps 

Equipment Substitution: kettlebell

Modifications:can place knees on the ground, can perform in bear plank position, can do shoulder taps instead of row 

Substitutions: plank shoulder taps 

Form:
- Start in a bear plank position, hands underneath shoulders, toes firmly planted on the ground, knees off the ground, core engaged, hips square , and back is not arched/sagging or rounded/piked 
- then with your weight in one hand, pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower the weight 
-repeat

Bear Plank Renegade Row

Recommended Reps: 12 (6 each side)
Recommended weight: light to medium 

Substitutions: standard bicep curl or shoulder press 


Form:
-start kneeling with your chest tall, ribs stacked over pelvis
-hold your weights down by your side in a hammer grin (wrists face each other)
-curl one of your weights to your shoulder 
-from there twist your wrist so it faces your body
-begin to press it vertically across your body in a cross punch motion 
-do not extend your elbow, keep a slight bend to your arm at all times
-untwist as you lower your weight back to starting 
-perform the curl to punch on the other side
-repeat

Kneeling Curl to Punch

Back & Bis Triset

This Superset will work core, back and biceps. You will need cables (or bands) for this superset. Dumbbells work too!

Recommended reps: 8-10 per side 

Modifications: remove bands, remove additional pull,limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position in front of a band tied to a safe surface, an optional band around your thighs 
-wrists are underneath shoulders and knees underneath hips 
-grab hold of your band and lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-before you perform your bird dog you’ll pull the band with your arm as close to your shoulder as you can maintaining your stability and leg extended 
-briefly pause and then release 
-then you will pull your elbow and knee to meet each other underneath your torso 
-perform all reps on one side before repeating on the other

Bird Dog Lat Pull

Recommended reps: 8-10
Rep= 1 rull range + 1/2 rep
Recommended sets: 3-4

Equipment Substitutions: dumbbells, kettlebells, band 
Modifications/substitutions: hammer curl, angled curl, preacher curl  
Form: -start in a standing position, chest tall with your ribs stacked over pelvis and  feet hip width distance apart. Feet firmly planted on the ground - grip your cable or hold your weights or equipment so that your wrists face the ceiling, thumbs face outwards -keep your elbows close to your sides and your torso still  -using your biceps, curl the weights to your shoulders  -squeeze your biceps at the top of the rep -lower halfway down so that your elbows are at 90 degrees
-pause
-from there curl the weights back to shoulder level
-lower all the way down 
-repeat

1 1/2 Bicep Curl

Back & Bis Superset 2

Recommended reps: AMRAP
Recommended weight: light 

modification: regular delt raise 

Equipment Substitution: kettlebell, band, cables

Form:
-in a standing or seated position place your feet flat on the ground hip width distance apart
-ribs stacked over your pelvis
-hold your weights down by your side
-without moving your torso begin to lift your arms laterally out to the side with your palms facing the ceiling.
-keep your elbows as straight as possible without locking out 
- lift arms so they are above ahead
-rotate palms so they are no face down 
-then lower the weights down so that they are resting on the side of of your thighs like you did in the starting position
- then keeping palms down lift arms to overhead position. 
-rotate palms so they are face up and lower all the way down 
- repeat until failure

Finisher: Gymnast Delt Raises

Wk 3 |1.21.25| Back, Biceps & Delts 

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Wk 3 |1.21.25| Back, Biceps & Delts

Community

More workouts from Hannah Bower