Name: Playbook - Holly Fielding - DAY #3 BACK & BIS
Uploaded: 2024-01-18T19:44:22.677Z
Duration: 60 min
Description: DAY #3 BACK & BIS

⭐️ 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:

▫️Begin standing under a bar with your legs shoulder width apart, place your hands on the floor in front of you and hop back bringing your body down to the floor, hop forward taking your hands off the floor and jump up grabbing the bar, and pull yourself up until your head is over the bar

⭐️ OPTION:

▫️Focus on doing pulls straight through reps and then do the burpees until you can combine them

Burpee pull-up

⭐️ 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

⭐️ FORM:

▫️Drive heavy through your legs, keep a straight back, hold bar with an overhand grip, and focus on range of motion pulling as far back as you can

Overhand Rowing

Underhand Rowing

LISS CARDIO

DAY #3 BACK & BIS

DAY #1 LEG DAY

DAY #2 CHEST & TRIS

DAY #4 FULL BODY

DAY #5 SHOULDERS & ABS

DAY #6 LEGS & GLUTES

DAY #7 FULL BODY FOAM ROLLING (OPTIONAL)

DAY #8 LEG DAY

DAY #9 CHEST & TRIS

DAY #10 BACK & BICEPS

DAY #11 FULL BODY

DAY #12 SHOULDS & ABS

DAY #13 LEGS & GLUTES

DAY #14 FULL BODY FOAM ROLLING (OPTIONAL)

DAY #15 LEG DAY

DAY #16 CHEST & TRIS

DAY #17 BACK & BIS

DAY #18 FULL BODY

DAY #19 SHOULDERS & ABS

DAY #20 LEGS & GLUTES

DAY #21 FULL BODY FOAM ROLLING (OPTIONAL)

DAY #22 LEG DAY

DAY #23 CHEST & TRIS

DAY #24 BACK & BICEPS

DAY #25 FULL BODY

DAY #26 SHOULDS & ABS

DAY #27 LEGS & GLUTES

DAY #28 FULL BODY FOAM ROLLING (OPTIONAL)

DAY #3 BACK & BIS

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