Name: Playbook - Holly Fielding - GNARLY BACK & BIS
Uploaded: 2024-01-18T19:44:22.679Z
Duration: 60 min
Description: GNARLY BACK & BIS

⭐️ BACK & BICEPS DAY!!!

▫️Today’s workout is a progressive overload line up

▫️Reps will start higher then decrease throughout the sets

▫️The goal is to up your weight as the reps lower to max out 

LETS GOO!!!!!

⭐️ Set at 2-3 mph and run backwards, walk if needed, and hold handles

5 MIN WARMUP

⭐️FORM:

▫️Cable face pulls, Pull towards forward and squeeze once reaching end of movement

⭐️OPTION:

▫️Perform movement standing

Cable rope face pulls sit down

⭐️ FORM:

▫️Sit at the edge of the bench with legs wide, keep flat back, and strong core 

▫️Concentrate on the motion of the curl throughout your reps

10 PER SIDE

8 PER SIDE

6 PER SIDE

Seated one arm Bicep Curl

⭐️ FORM:

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

Reverse grip bicep push downs

SET #1

⭐️ FORM:

▫️Hold the bar with your palms facing away from you in a close grip, pull yourself up bringing your elbows to your ribs, and pause at the top engaging your back, lower slowly until you arms are fully extended

⭐️ OPTION:

▫️Use an assisted pull up machine or resistance band

Close grip pull-up

⭐️ 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

Break reps in half and perform on each side!

Kneeling one arm lat pulls

⭐️ 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

SET #2

⭐️ 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:

▫️Hold bar in neutral grip, bring barbel over head, Abs engaged, and return to starting position

⭐️OPTION:

▫️Perform same movement with Dumbbells

Barbell overhead press

⭐️ FORM: 

▫️Hinge at the hips and come down with a neutral spine, pull the dumbbells up engaging your lats, and eep your core tight focus on a slow controlled movement

GNARLY BACK & BIS

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