Name: Playbook - Janet Calderon - W1/D2: Back and biceps
Uploaded: 2024-01-02T12:08:53.352Z
Duration: 60 min
Description: W1/D2: Back and biceps

Lara

Maria

Bibi

Nancy

Love back day! I’m determined to get to do pull ups without any assistance one day! 😄

Adria

Sheeesh, back day is becoming my favorite! 🥵

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Assisted Pull Ups

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the bac

Wide Grip Lat Pulldown

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 Hand Dumbbell Row

Superset 1 back & biceps 1

Sit on an incline bench with a dumbbell in each hand, holding them at arm’s length. Try keeping your elbows close to your torso and rotate the palms of your hands until they are facing forward. This is your starting position.
Keep your upper arm stationary and curl the weights forward while contracting the biceps as you breathe out. Make sure that only the forearms are moving. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Incline Bicep Curls

W1/D2: Back and biceps

Lena

W1/D1: Full legs

Loved it just as much the second time around

W1/D3: Glutes & Hamstrings

💪🏼💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥🔥

Whittney

W1/D4: Shoulders & triceps

👏🏻👏🏻👏🏻👏🏻👏🏻🫶🏻🫶🏻🫶🏻🫶🏻🫶🏻

Sore from all workouts this week.. this one was rough!

Kellie

W1/D5: Glute detail

W2/D1: Full legs

W2/D2: Back and biceps

Holy moly Janet, my glutes are dead 💀 😅🤪

Jonet Siegers

W2/D3: Glutes & Hamstrings

stace

W2/D4: Shoulders & triceps

W2/D5: Glute detail

W3/D1: Full legs

W3/D2: Back and biceps

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders & triceps

W3/D5: Glute detail

Absolutely dragged as as if it was day #1 🥵

W4/D1: Full legs

W4/D2: Back and biceps

W4/D3: Glutes & Hamstrings

W4/D4: Shoulders & triceps

W4/D5: Glute detail

Absolutely 🔥
Total love hate relationship

W5/D1: full legs

Carina

W5/D2: Back & biceps

W5/D3: Glutes and hamstrings

Attalia

W5/D4: Shoulders & tri’s

Stacye

It was tufffff! But I did it! 💪🏾💪🏾💪🏾

Alexis

W5/D5: Glute Detail

You are killing me miss Janet!!! 🤪🥵

W6/D1: full legs

W6/D2: Back & biceps

Marie-Pierre

W6/D3: Glutes and hamstrings

After taking a bit time off we’re back. We are dying.

W6/D4: Shoulders & tri’s

W6/D5: Glute Detail

W7/D1: full legs

W7/D2: Back & biceps

W7/D3: Glutes and hamstrings

W7/D4: Shoulders & tri’s

Kalisa

W7/D5: Glute Detail

W8/D1: full legs

W8/D2: Back & biceps

W8/D3: Glutes and hamstrings

W8/D4: Shoulders & tri’s

Finished ✅ it was amazing 🤩    i feel like superwomen 🦸🏼‍♀️!!!!

W1/D2: Back and biceps

Community

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