Name: Playbook - JTM FIT - 10/4: Back and Biceps
Uploaded: 2022-10-17T01:26:59.394Z
Duration: 60 min
Description: 10/4: Back and Biceps

Warm Up: Perform the prescribed time/reps of each exercise one after the other with no rest in between. Do 1 set.

-Assault Bike x 3 minutes
-Lateral Band Walk x 20 (each side)
-Inch Worm Push Ups x 10
-Band Squat Press x 20

Workout: Perform all sets and reps of one exercise before moving on to the next. Rest 1-2 minutes in between sets/exercises. Go as heavy as you can while keeping excellent technique!

-Weighted Pull Ups 3-4 x 6
-Barbell Pendlay Rows x 6
-KB Dead Stop S. Arm Rows 3-4 x 6 (each arm)
-DB Bench Row w/ 2 Sec Pause 3-4 x 6
-Weighted Chin Ups 3-4 x 6
-Band Reverse Fly’s 3-4 x 12

Biceps Superset Finisher: Perform the prescribed reps each exercise one after the other with no rest in between exercises. Rest 60-90 seconds in between sets. Do 3-4 sets. Use the same weight for each exercise.

-DB Supinated Curls x Max Reps
-DB Hammer Curls x Max Reps

Extra Credit / TABATA CORE: Perform the exercise below for 20 seconds followed by 10 seconds of rest. Do 8 total sets.

-DB Hollow Flutter Kicks

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Perform the prescribed time/reps of each exercise one after the other with no rest in between. Do 1 set.

-Assault Bike x 3 minutes
-Lateral Band Walk x 20 (each side)
-Inch Worm Push Ups x 10
-Band Squat Press x 25

- Keep your chest tall and keep good posture throughout 
- Work for time, distance, or calories
- Increase speed as comfortable

Modifications: a stationary bike, rower, shuttle runs, double unders

Assault Bike

- Use a medium resistance band
- Position a band around your legs just above your knees
- Take controlled lateral steps with only a slight bend of the knees
- Keep your hips squared, toes pointed forward, and keep good posture
- Make sure to lift your feet up on each step. Never drag your feet

Modifications: use a lighter band

Lateral Band Walk

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and you are in a high plank position
- Do a push up keeping your elbows tight to the body and core tight 
- Walk your feet up as close to your hands as possible keeping you legs as straight as you can
- Walk your hands forward and back to the high plank position and repeat 

Modifications: do it with out the push up

Inch Worm Push-ups

- Use a light resistance band 
- Stand feet shoulder apart with a band under your feet and grasped in both hands
- Sit your hips back and down to parallel or slightly below while driving your knees outwards and keeping your heels on the ground 
- Drive through your heels to stand up, pressing your hands straight up overhead engaging your delts and keeping your core tight
- Lower your hands back to the starting position and repeat

Modification: shorten the range of motion on the squats

Band Squat Press

WARM UP

-Use a weight belt, a dumbbell pinched between your legs or a weight vest 
- Hold the bar with your palms facing away from you
- Engage your scapula
- Pull yourself up keeping your elbows tight to your body
- Pause at the top squeezing your lats your
- Lower back down with control  until your arms are fully extended

Modifications: use a resistance band to assist with the movement. You can also do weighted rows using a TRX or rings.

Weighted Pull Ups

-Start with the barbell on the floor
-Get into a deadlift position, back straight, spine neutral and lats engaged. Make sure the barbell is roughly 6 inches away from your shins 
-Explosively row the barbell towards your hips and then lower it back down with control maintaining good deadlift form throughout 
-Be as explosive as possible on every rep

Modifications: use lighter weight and or shorten the range of motion by having the barbell on plates or some sort of elevated surface

Barbell Pendlay Rows

-Start with one hand and same side knee on a bench holding a kettlebell in one hand resting the KB on the floor
- Have the other leg out to the side for stability 
-Row the KB towards your hip keeping your elbow tight to your body 
-Squeeze your lat at the top of the rep then lower down with control and repeat 
- Make sure to rest the KB on the floor in between reps but don’t disengage 
- Do not use any momentum!

Modifications: use lighter weight

KB Dead Stop S. Arm Rows

- With your chest flat on an incline bench and a dumbbell in each hand
- Row the dumbbells to your hips squeezing your lats. Keep elbows tight to your body
- Pause for 2 seconds
- Slowly lower the dumbbells back down to the starting position

Modification: use lighter weight

DB Bench Row w/ 2 sec Pause

-Use a weight belt, dumbbell pinched between your legs or weight vest 
- Grab the bar with your palms facing you
- Engage your scapula then pull your body up keeping your elbows close to your body
- Squeeze your lats at the top then lower down with control until arms are full locked out

Modifications: use a band to assist or do weighted TRX or ring rows

Weighted Chin Ups

-Use a light resistance band and anchor it at eye level 
-Take a couple of steps away from your anchor point until there’s is some tension on the band
-With a very slight bend of the arms pull the band down and back using your upper back/rear delts
-Squeeze and hold for a second then return to the starting position 
-Make sure you have constant tension on the band! 

Modifications: use a lighter resistance band and or take a step closer to the anchor point

Band Reverse Fly

Perform the prescribed reps each exercise one after the other with no rest in between exercises. Rest 60-90 seconds in between sets. Do 3-4 sets. Use the same weight for each exercise.

-DB Supinated Curls x Max Reps
-DB Hammer Curls x Max Reps

-Stand with feet hip width with a dumbbell in each hand palms facing forward 
-Brace your core and curl the dumbbells towards your shoulders
-Squeeze your biceps at the top 
-Lower down with control and repeat 
-Do not use any momentum to curl the dumbbells!

Modifications: use lighter weight

DB Supinated Curls

-Stand with feet shoulder width holding a dumbbell in each hand with a neutral grip
-Curl the dumbbells towards your shoulders squeezing your biceps at the top
-Lower back down with control and repeat
-Do not use any momentum!

Modifications: use lighter weight

DB Hammer Curls

Biceps Superset Finisher

Perform the exercise below for 20 seconds followed by 10 seconds of rest. Do 8 sets.

- DB Hollow Flutter Kicks

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended at eye level 
- Alternate lifting one leg and lowering the other while maintaining a strong hollow position

Modification: use lighter weight or just use your bodyweight. If you’re just using your bodyweight, you can also keep your hands to your sides or put your hands under your butt to support your low back while you perform the movement

DB Hollow Flutter Kicks

Extra Credit / TABATA Core

10/4: Back and Biceps

4/21: REST DAY

4/20: Cardio / Mobility

Xavi

Elnaz

4/19: Kettlebell Leg Day

Preet

Fred

Good workout. Every once in awhile I notice the workout reads a little differently on the first page then what is actually written in the demos portion. When those differences happen would it be best to preform the workout how it’s written or how it’s written once you hit the “start workout” portion?

Braden Torrez

4/18: Dumbbell Upper Body Push / Pull

4/17: Cardio / Core / Calves

Volodymyr Ostrovyk

Taylor

4/16: Legs / Shoulders / Core

Wow, Jay.  That is the best Monday functional pump workout I’ve taken. That finisher is 🔥 and now 🤢

4/15: Dumbbell Upper Body Push / Pull

4/14: REST DAY

Less time, a little bit of warm up, 4 sets of 1min on - 1min off with burpees as fast as i can and finally 1 set of that strength one

10/4: Back and Biceps

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