Name: Playbook - Janet Calderon - W1/D2 Back & arms
Uploaded: 2024-01-02T12:08:53.259Z
Duration: 60 min
Description: W1/D2 Back & arms

Not sure how I'm going to use my arms today Janet 🔥💀

Kaila

Donya

Indhira Coradin

awesome upper body workout!!! Leg day tmrrw. I’m excited!!

Nicole Turner

Ayana

Jessica

Awesome!!I did pull ups for the first time using your instructions..Thank you!

Stella

Great! The hotel gym wasn’t equipped with cables so I used dumbbells instead. Subbed pull-ups for pullovers, Cable rows for bent over rows.

Kristen

Maria

I love the burn 🔥Starting to love Back day more and more!

Adria

- 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

Stand in front of a cable machine with your feet shoulder-width apart and your knees slightly bent. Grab a straight-bar attachment with a wide grip from the low setting.  

Pull the bar toward your torso while keeping your chest forward and back straight. Pause, then return to the starting position.

Cable 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

- Holding a barbell with a supinated grip (palms facing up), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Underhand Barbell Row

Select the suitable weight and connect a single handle to a high pulley then kneel in front of the cable tower, taking the cable with one hand with your arm extended.

2. Pull the weight down (with palms facing forward) to your torso by flexing the elbow and retract the shoulder blade then move your wrist so that at the completion of the movement, your palm is now facing you then hold for a couple of seconds and go back to the starting position.

Single Arm Cable Pulldown

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

With your feet shoulder width apart, face a pulley machine with an attached rope, v-bar, or solid straight bar hanging at chest height.

b) If you are using a rope, grab the rope towards the butt end with your palms facing together. If you are using a bar, grab the bar with your palms facing down.

c) Make sure your chest is high, your shoulder blades are together, and you are bending slightly forward to initiate the exercise.

Action:

a) With your elbows tucked in tight to your sides, bring the attachment down until your arms are fully extended.

b) Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.

c) Slowly release the weight and return to the starting position.

Rope Tricep Pushdown

W1/D2 Back & arms

Maha

Miss Janet, are you trying to kill us with that glute finisher?!? 
😂😅😩

Dara

W1/D1 Leg day quads & glutes

Raven

Julia

W1/D3 Shoulders, rear delts & Chest

Took me over an hour to complete, but it was worth it!!!

Jasmine

W1/D4 Glutes & Hamstrings

Dolcinea

That glute finisher had my 🍑 burning so much I started laughing. Whew!🔥😂

Weezie

W2/D1 Quads & Glutes

That burn though 👏🏼👏🏼👏🏼

Feeling hella good 👍 getting stronger 💪

Anais

W2/D2 Back & Arms

Tiayazmin

Aysha

W2/D3 Shoulders, rear delts & chest

Great workout. This one almost took me out!

Monica

Kalisa

W2/D4 Glutes & Hamstrings

Those pulse lunges almost killed me!🥴😂😅

Alisha

Loving the progress I’m seeing from your plan! Thank you sm🤍

W3/D1 Quads & Glutes

W3/D2 Back & Arms

Freaking amazing, best way to start my Saturday …. With my arms shaking 🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽

Melissa

W3/D3 Shoulders, delts & chest

W3/D4 Glutes & Hamstrings

That. Glute. Finisher. THOOOO! 🔥🍑🔥🍑

stace

W4/D1 Quads & Glutes

AMAZING made me try machines I haven’t ever used but damn do I feel GOOOOOD!!!!

W4/D2 Back & Arms

This was such a great and challenging program!

W4/D3 Shoulders, rear delts & chest

That finisher!!! Great program I see my body has shaped up 🔥🔥

Finished the program!! This was a great one!

W1/D2 Back & arms

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