Name: Playbook - Janet Calderon - W3/D2: Back and biceps
Uploaded: 2024-01-02T12:08:54.197Z
Duration: 60 min
Description: W3/D2: Back and biceps

Great for how I felt today (didn’t want to workout but did it and it didn’t nearly kill me like some of your other ones 😂)

Jackie

Shulie

Tonya

Laura

Joanne Carrillo

Attach your tube resistance bands with handles to an elevated hook, such as a door anchor or pull up bar
Facing your door, kneel on the ground or sit.
Place your hands shoulder-width apart. 
Grab one handle in each hand, keeping your arms straight.
Keep your palms facing down.
Slightly bend forward while maintaining a tight back and core.
Engage your lats and pull the handles down to your thighs.

Banded 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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

>> Stand holding a pair of dumbbells in front of your thighs with a palms-down grip.
>> With your chest up, back flat and knees slightly bent, lean forward at the waist until your torso is roughly parallel to the floor and the weights hang straight down in front of your shins. Keep your head in a neutral position and your eyes fixed on the floor in front of you.
>> Inhale deeply and begin the pull. As you pull toward your upper abs, bring your elbows out and up in a wide arc, similar to how you pull a barbell using a wide grip.
>> At the top of the lift, squeeze your back hard for 1-2 seconds before lowering the weights along the same path.

Wide grip single arm row

grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.
Standing up straight, adjust your grip so that your hands are about in line with the thighs. Shoulder-width apart (no closer) is recommended for wrist and shoulder safety.2﻿
Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.
Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders. Slightly less is OK.
Pause at the top of the lift.
Return the barbell back to the starting position, breathing in as you lower it. 
Repeat the move for your defined number of repetitions.

Upright rows

Superset 1 back day 1

- Grip the Dumbbell with a neutral grip
- Make sure you’re bent over, chest parallel to the ground
- Pull the Dumbbell back toward your upper chest, while squeezing your shoulder blades together

Bent over close grip row

Sit on a chair or bench and hold two dumbbells down between your legs. Keep your arms & elbows inside your leg.  Stabilize your elbow between your knees.  

Keep your palms facing inwards and upper arms still, and flex your elbows to bring the dumbbells to shoulder height.   Lower them back down and repeat.

Keep your torso high, core tight

Seated hammer curls

Superset 2 back 1

W3/D2: Back and biceps

Julia

First workout since baby! I’m pumped 😜

Anais

W1/D1: Leg Day 1

I loved the entire workout !! Excited about the next one !!!

Athenai “Arc”

W1/D2: Back and biceps

Tina Burgos

Stephanie Bailey

Adria

W1/D3: Glutes & Hamstrings

Kristen

So good! Am loving this all so far, thank you :)

Caroline

W1/D4: Shoulders

Nathalie

Week 1 done ✔️ hyper focused this time nutrition form and heavier weight.

Gloria

W1/D5: Glutes

W2/D1: Leg day

W2/D2: Back day

Patricia Ann

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

Increased my weights. Omgeeee I’m literally shaking 😩

W2/D5: Glutes

Increased weights today and 🥵 THANK YOU! Feeling 💪🏽

W3/D1: Legs

Dumbbell hip thrust is now my #1most disliked workout. LORDT!!!!🥵🥵

Zujeiry

W3/D3: Glutes & Hamstrings

Quicker than 60, and so effective 💪🏽

Sarah

W3/D4: Shoulders

Really enjoying how much this program is challenging me. Thank you 😊

W3/D5: Glutes

That leg workout was no joke! But I’m proud I finished!

W4/D1: Legs

I always feel great after one of your workouts!

Ive never stuck to a program this far! Loving it :)

W4/D2: Back & biceps

W4/D3: Glutes & hamstrings

Carrissa

W4/D4: Shoulders

W4/D5: Glutes

This workout was intense. Them Bulgarian squats 😖😖😖😖😖😖🔥🔥🔥🔥🍑🍑

W5/D1: Legs

Hard but took me less than 60 - a win! 😂

W5/D2: Back and biceps

W5/D3: Glutes & Hamstrings

W5/D4: Shoulders

Hard ASF but felt great. My bum is on fire from the heavier weights

W5/D5: Glutes

Although this workout is one of my most challenging ones, and the one that always kicks my a$$ it’s my favorite because I have to push myself.

W6/D1: Legs

I’m loving these at home workouts! Please please please create another at home program. 🔥

Diane

W6/D2: Back and biceps

W6/D3: Glutes and Hamstrings

W6/D4: Shoulders

Awesome! Finished ☑️ going to do it again and go heavier 🥳💪🏽

Great last workout of this plan. Can’t wait to start the next one 😁😁😁😁😁😁😁

Great last workout!! I want to thank you for this program.  Although really hard and challenging at times, it was great knowing that I was able to push myself with every workout. I have lost 14lbs by staying consistent with my food along with this program. I can see the change in my body and the muscle definition coming in. I am super grateful. Thank you once again!

W3/D2: Back and biceps

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