Name: Playbook - Janet Calderon - W4/D2 Back & Arms
Uploaded: 2024-01-02T12:08:53.404Z
Duration: 75 min
Description: W4/D2 Back & Arms

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

Melissa

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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an underhand grip, your arms fully extended and your hands shoulder-width apart.
Pull your shoulder blades down and back, bringing the bar to your chest. Pause and then return to the starting position.

Underhand Pulldown

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

Set an incline bench at 45 degrees.
Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.
Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.
Slowly reverse the move, and repeat for reps.

Chest Supported Row

Perform both exercises back to back then take a break

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

Seated with core tight, hold a dumbbell with both hands. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. This is the start position. Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

Dumbbell overhead tricep extension

Superset

W4/D2 Back & Arms

Maha

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

Dara

Kaila

W1/D1 Leg day quads & glutes

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

Donya

Indhira Coradin

W1/D2 Back & arms

Raven

Maria

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 👏🏼👏🏼👏🏼

Jessica

Feeling hella good 👍 getting stronger 💪

Anais

W2/D2 Back & Arms

Tiayazmin

Aysha

Kristen

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 🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽

W4/D2 Back & Arms

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