Name: Playbook - Hannah West - W8/D4 back & biceps
Uploaded: 2023-04-30T21:57:18.979Z
Duration: 60 min
Description: W8/D4 back & biceps

Are you having fun yet?!
This workout is going to focus on your back and bicep muscles!! Get that blood pumping! 
Finish off this workout with a 20 minute run

Equipment needed: cable or long band, light/med/heavy dumbbells, pull-up bar.

- using a high bar, place your hands about shoulder width apart directly above you
- Focus on pulling through your elbows and not allowing your arms to overpower
- can use a long band or a pull-up machine to help!!

* the form is most important!

Assisted pull-ups

- start by sitting at the cable machine or place the long band on a sturdy object in front of you
- grabbing the cable handles or long band with an overhand grip, pull towards the belly button with elbows staying close to body
- take a slight pause and engage your back muscles 
- slowly return to starting position

Seated row with cable or long band

- start with the cable (with rope attachment) or long band at a high setting with you standing facing it 
- with an overhand grip, pull the rope towards your face, with elbows going out 
- take a slight pause to fully engage muscles and then slowly return to starting postion

Cable face pulls

- 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)

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows back and down 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Begin with a dumbbell in both hands and elbows close to your body, holding the dumbbells slightly outward 
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

-starting with weights at the top of bicep curl
- SLOWLY lower weight, really engage bicep muscles

**i like to use a heavy weight for these! i choose that weight by going 5 pounds up from the weight i can normally bicep curl

negative bicep curl

You can do this on a treadmill or outside. If you cannot run the full 20 minutes, don't worry! We will get there! 
Start off by walking and warming up for 5-10 minutes and then run as long as you can or are comfortable with. You got this. 
If I am running on a treadmill, I like to put Netflix on so I have some more entertainment and the time flies!

take a slow walk after to bring your heartbeat back down! do some light stretching before ending off the workout

cool down

W8/D4 back & biceps

Hannah

progressive overload

ariel

W1/D1 back and biceps

W1/D2 chest and triceps

for sure going to feel that tomorrow😅🔥🔥

W1/D3 Legs and shoulders

W1/D4 back and biceps

W1/D5 chest and triceps

W1/D6 Legs and shoulders

W2/D1 back and biceps

W2/D2 chest and triceps

W2/D3 Legs and shoulders

W2/D4 back and biceps

W2/D5 chest and triceps

W2/D6 Legs and shoulders

W3/D1 back and biceps

W3/D2 chest and triceps

W3/D3 Legs and shoulders

W3/D4 back and biceps

W3/D5 chest and triceps

W3/D6 Legs and shoulders

W4/D1 back and biceps

W4/D2 chest and triceps

W4/D3 Legs and shoulders

W4/D4 back and biceps

W4/D5 chest and triceps

W4/D6 Legs and shoulders

W5/D1 back & biceps

W5/D2 chest, triceps, shoulders

W5/D3 lower body

W5/D4 back & biceps

W5/D5 chest, triceps, shoulders

W5/D6 lower body

W6/D1 back & biceps

W6/D2 chest, triceps, shoulders

W6/D3 lower body

W6/D4 back & biceps

W6/D5 chest, triceps, shoulders

W6/D6 lower body

W7/D1 back & biceps

W7/D2 chest, triceps, shoulders

W7/D3 lower body

W7/D4 back & biceps

W7/D5 chest, triceps, shoulders

W7/D6 lower body

W8/D1 back & biceps

W8/D2 chest, triceps, shoulders

W8/D3 lower body

W8/D5 chest, triceps, shoulders

W8/D6 lower body

W9/D1 back & biceps

W8/D4 back & biceps

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