Name: Playbook - Holly Fielding - BACK & BICEPS W1D2
Uploaded: 2024-01-18T19:44:22.765Z
Duration: 60 min
Description: BACK & BICEPS W1D2

⭐️ Back & Biceps day BABY, connect your mind to the muscle ask yourself….

▫️Where am I feeling this? 

▫️What muscle is being engaged during this movement? 

DYNAMIC WARM UP - 3 SETS of 3 EXERCISES - LISS CARDIO- LETS GO!!!!

Lateral lunge stretch

Lower back Stretch

Lower back twist stretch

Forward reach Stretch

Forward fold stretch

DYNAMIC WARM UP 5 MIN

⭐️ FORM: 

▫️With a barbell in your hands and your palms facing up, curl bar toward shoulders, lower back down slow and controlled

⭐️ OPTION: 

▫️Perform bicep curl with Dumbbells

Barbell bicep curls

⭐️ FORM:

▫️Find a stable bench, keep back straight, abs engaged, press barbell overhead and alternate between in front of body and behind body

⭐️ OPTION:

▫️Perform a regular overhead press, above head instead of up and over body

FRONT & BACK = 1 rep

Barbell overhead press front & back

⭐️ FORM: 

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

Dumbbell wide bicep curls

SET #1

⭐️ FORM:

▫️ Squeeze your shoulders then pull the cable towards your face, keep Abs right, and avoid letting shoulders slouch

Cable face pulls

⭐️ FORM:

▫️Begin in a lunge body parallel to cable machine, keep a flat back, head up, chest up, grab handle on cable with one arm and focus on pulling down through lats and biceps 

⭐️ OPTION:

▫️Perform same one arm lat pull down on an actually lat machine if kneeling is hard on your knees

8 PER SIDE

Kneeling one arm lat pulls

⭐️ FORM:

▫️Grab bar with opposite grip, stabilize body upright, and push bar down then return to starting position

Reverse grip bicep push downs

SET #2

⭐️ FORM:

▫️Step a foot back to support lower back, Abs tight, bring dumbbell up to chest, extend straight in front of your body, and return back to starting position

Bicep curl to forward extension

⭐️ FORM:

▫️Start with hands reversed on lat pull down, keep a flat back, and pull down through biceps

Reverse cable pull down

SET #3

- Grip the bars using a wide grip
- Start on the box with your legs in the resistance band
- Counter that movement by swinging your legs forward and up       
- As you reach the top position of the pull-up, pull the bar to your hips as your body over the bar                                                                  
- Repeat as many as you can

BACK & BICEPS W1D2

More workouts from Holly Fielding