Name: Playbook - Heidy Espaillat - W1/D4 Back, biceps & abs
Uploaded: 2024-03-13T12:47:04.188Z
Duration: 45 min
Description: W1/D4 Back, biceps & abs

Miranda

Dilsa

Renata

Alison

Heydi

Lortashia

Arms on fire! I always enjoy your workouts!

Thanks Heidy!

Widnelly

Stephanie

Rubi

Jazmin

You know is a good workout when you get out the gym and your arms hurting. 💪😀

Roxanna

Keyy✨

Lorry

- One-arm dumbbell row 3 x 12-20
- Assisted pulldown machine 3 x 12-20
- Bicep curls 3 x 12-20
- Incline dumbbell curl 3 x 12-20
- Plank with twist 3 x 12-20
- Plate twist 3 x 12-20

- Keep a neutral spine
- Pull the dumbbell up keeping your elbow close to your body
- As you pull the dumbbell up engage your lat

One arm db row

- Place both knees on the platform with your hands shoulder width on the bar
- Pull yourself up bringing your elbows in to your ribs
- Engage your back as you pull up

Assisted pullup machine

- As you bring the barbell up squeeze your biceps
- Keep your core engaged and back straight

Bicep curls

- As you come up engage your biceps
- Come down with a controlled movement

Incline dumbbells curls

- Keeping your core engaged rotate your hips
- Focus on your abs

Plank with twist

- Lean back keeping your back at 45 degrees and your legs off the floor
- Rotate your torso engaging your core

Plate twist

W1/D4 Back, biceps & abs

Friny

Danielle

This was my first time back in the gym in a while. It burns so good 😅

Tata

W1/D1 Leg & glutes

Josy

Yari34

Karen

W1/D2 Chest, shoulders, triceps & abs

Cynthia Balderas

W1/D3 Leg & glutes

Rita

Lucero

Jayline

W1/D5 Leg & glutes

Patricia

Week 2!!! I love going to gym and having a program to follow. Don’t have to plan or think about it. Just show up and do it!

Johanna

W2/D1 Leg & glutes

Shana

Going heavy second round! Definitely feeling the burn.

Laura

W2/D2 Chest, shoulders, triceps & abs

Saffron

Maria Paucar

W2/D3 Leg & glutes

Cant wait until I take my progress pictures because your workouts is shreddding me 👏🏼

Love , love , love how good I feel. 
Getting stronger everyday and feel tighter !

W2/D4 back, biceps & abs

I just love your workouts! They’re intense but help me work out all my body 💪🏼

Perla

It was good. The single leg ones, could you indicate how many reps per leg 😃

W1/D4 Back, biceps & abs

Community

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