Name: Playbook - Janet Calderon - W2/D2 Back & Arms
Uploaded: 2024-01-02T12:08:54.088Z
Duration: 60 min
Description: W2/D2 Back & Arms

stace

Latesha

Adria

I can feel it for sure! Loved this workout!

Kayla

Jeannie

I really felt a good pump doing these exercises!💪🏾👌🏾❤️

Alexis

Joanne Carrillo

Samantha

Wally

Lexus

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

Bent Over Barbell Row

Underhand Pulldown

Superset 1

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.
Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Cable Seated Row

Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main difference from the standard curl, which you start with your palms facing forwards. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.

Hammer Curls (gym)

Superset 2

Single Arm Cable Pulldown

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

Superset 3

W2/D2 Back & Arms

Malerie

JoJo

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

Maha

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

Crystal

W1/D2 Gym Back & arms

Jenny

I can barely drive home from the gym lol but I’m feeling stronger 💪🏾

Whittney

W1/D3 Gym Chest & Shoulders

Favorite of Week 1 so far!! Feeling the booty 🍑

Mariah

W1/D4 Gym legs - glutes

I almost threw up but good times....I survived

Daniela

W1/D5 Gym Abs/HIIT

Now that’s the right way to start the week! Great workout!

Taylor

W2/D1 Gym Leg Day

Favorite workout so far! Challenging and upper body is in 🔥🔥

W2/D3 Chest & Shoulders

Megan

W2/D4 Gym Legs/Glutes

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

W2/D2 Back & Arms

Community

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