Name: Playbook - Janet Calderon - W6/D2: Back and biceps
Uploaded: 2024-01-02T12:08:54.384Z
Duration: 60 min
Description: W6/D2: Back and biceps

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

Diane

Attach a band to a pull-up bar or door handed, then add grips to the band if you have them.  Take steps back in other to create resistance and keep your core and glutes engaged.  

Do a constant tension row, trying to peak the contraction against the bands on every rep.

Banded high rows

Stand with your feet hip-width apart, knees bent. Lean forward slightly with dumbbells in your hands and directly below your shoulders. Pull one dumbbell up to the side of your chest, then control it back down to the starting position. Repeat, switching arms.

Alternating rows*

1: Attach a band to your door or a pull up bar if you have one

Step 2: Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets. Think: “proud chest.”

Step 3: Draw your ribs down, tuck your tailbone under, and brace your core. Your torso should feel like one tight, solid column. Bend your hips back until your torso is at a 30–45-degree angle.

Step 4: Step back from the door/bar a bit so that you feel tension on the cable and your arms are fully extended overhead. You should feel a stretch on your lats (the muscles along the sides of your back). Set your feet at shoulder width.

Step 5: Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them.

Banded straight arm pulldown

To do a traditional pull apart grab a light band with your hands about shoulder width apart (make them narrower if this is too easy). Bring your shoulders as close to your ears as possible, then take them as far away from your ears as possible and keep them there throughout the set. From here, try to pull the band apart, ensuring your shoulders don’t shrug up towards the ears and you keep your hands at roughly the same height as the shoulders. Pause when the workout band touches your chest and return to the starting position.

Banded pull aparts

Superset 1 back 2

- 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

>> 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

Superset 2 back 2

W6/D2: Back and biceps

Julia

First workout since baby! I’m pumped 😜

Anais

Jackie

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 💪🏽

Shulie

W3/D1: Legs

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 😂)

Tonya

W3/D2: Back and biceps

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

Joanne Carrillo

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

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!

W6/D2: Back and biceps

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