Name: Playbook - Heather Watkins - Back & Biceps (Home)
Uploaded: 2024-04-23T23:11:47.765Z
Duration: 30 min
Description: Back & Biceps (Home)

Olivia Lester

Michelle Reynolds

😅😅 arms are shaking after that one!!

Mallory

Upped weights for renegade rows and made all 3 sets!

Sarah

Used heavier weights for this one 💪🏼

Hannah

I added cardio bursts after each set, because I skipped Monday and just felt the need for extra burn.

Angela

Usually, I can’t make it through all of the renegade rows with correct form but I did today! Feeling the burn! 🔥💪🏼

Hayley

complete both movements back to back and repeat for a second time

30 seconds each direction - forward then reverse 
Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

WARMUP:

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer curls

- 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

DB bent over row

Superset:

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

Dumbbell pullover

Bent over fly

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Static hold bicep curl

Renegade Row to Half Burpee

Finisher:

Back & Biceps (Home)

Wowza! Arms shaking especially after the dips!

I can’t really do push-ups yet. Not a good form one.

Redid this lift to kickstart another week!

Shoulders, Chest & Triceps (Home)

Feeling like jello, so I’m know I’m doing something right! 💪🏼😅

Kayler

Ashley

Shoulders on 🔥🔥🔥! Loved the new moves!

Lindsey

Shoulders & Back (Home)

Allison

Amelia Pyles

Shoulders, Triceps & Chest (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

Kendra

Shoulders, Back & Core (Home)

Push ups have and always will be my weakness but I’m determined to get better at them 💪🏼

Mandy

Let’s just say I picked the wrong workout for it to be hair washing night 😂👌🏻💪🏼

Melissa Watson

Total Arms & Abs (Home)

Dead! But I’m back! 🤷🏼‍♀️👌🏻

Shoulders Triceps & Core (Home)

Sara

Shoulders Chest & Triceps (Home)

Dana

Shoulders, Triceps & Chest (Gym)

Kandice

Cindy

Loved the sprint finisher 👏🏽👏🏽

Shoulders, Chest & Triceps (Gym)

I loved this one! I have started to really like manmakers!

Lana Scherer

Did my hanging leg raises without the back this time

Total Upper Body (Gym)

I surprised myself by being able to do the tricep dips! Loved the HIIT at the end!!

Back & Biceps (Home)

Community

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