Name: Playbook - Heather Watkins - Friday (Gym) Back Biceps & Abs
Uploaded: 2024-04-28T22:59:05.884Z
Duration: 50 min
Description: Friday (Gym) Back Biceps & Abs

Olivia Lester

BACK & BICEPS 

Main Strength moves: 

1. BB Bent over row (added a fourth set)

2. Hammer curls (can you increase your weight?! 10-12 rep range)

ab circuit: complete this at any time it’s convenient for you! Tip: If you typically skip these, start your workout with them instead of ending!

- Begin on your hands and knees
- Round your back and tuck your chin (inhale)
- Arch your back and look forward (exhale)

Cat Cow

-Begin on all fours in the tabletop position.
Place your knees under your hips and your hands under your shoulders.
-Maintain a neutral spine by engaging your abdominal muscles.
-Draw your shoulder blades together.
-Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
-Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
-Hold this position for a few seconds, then lower back down to the starting position.
Raise your left arm and right leg, holding this position for a few seconds.
Return to the starting position. This is one round.

Bird dog

Activation Warmup:

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control
- Keep a neutral spine

Barbell bent-over row

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

Hammer curls

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Arm Bent Over Row

- 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

Alternating Full to Half Bicep Curls

- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position

External Rotations

Superset:

Pullover to sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
* 30 total reps

Russian twists

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Lemon squeezers

Ab circuit:

Friday (Gym) Back Biceps & Abs

Weekly Workout Details

Sara

Marca

Monday (Home): Hamstrings & Glutes

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Friday (Gym) Back Biceps & Abs

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