Name: Playbook - Jess Guinan - W2/D4 Back/Bis
Uploaded: 2024-04-09T02:16:11.649Z
Duration: 45 min
Description: W2/D4 Back/Bis

1. Superset
- Lawn Mowers (4x12 ea side)
- BB Curls (4x12)

2. Superset 
- Seated DB Rows (4x12)
- Isolated Curls (4x12 ea side)

- Lawn Mowers (4x12 ea side)
- BB Curls (4x12)

- Support yourself using your opposite arm.
- Make sure to keep your core tight by bringing your belly button towards your spine - do not arch your back. Your neck should remain in line with your spine - do not look up or around.
- Bring the dumbbell towards your hip by squeezing your shoulder blade towards your spine. Keep your arm close to your body. 
- Slowly lower your arm - control the movement. Do not just let your arm drop.

Dumbbell single arm row

- Stand with your feet shoulder width apart.
- Keep your elbows locked throughout the movement - they should not be moving as you curl!
- Hold the EZ bar on the widest peaks and bring the weight up using your biceps.
- Do not swing your torso to bring the weight up, and do not let your shoulders roll forward.
- Do not just drop your arms once you reach the top - lower the weight slowly and controlled back towards your thighs.

Wide EZ Bar Curls

Superset #1

- Seated DB Rows (4x12)
- Isolated Curls (4x12 ea side)

- Sit on the edge of a bench, with the dumbbells hanging below your thighs. Your palms should be facing the bench.
- Keeping your core tight, lean your torso forward. Your neck should be in line with your spine - do not look around.
- Bracing your core, bring your elbows up and squeeze your shoulder blades together. 
- Keeping the tension in your upper back, return to the starting position. Do not just let your arms fall.

Seated dumbbell rows

- Stand with your feet shoulder width apart. Hold one dumbbell in one hand - place your other hand firmly behind your elbow. Do not swing your elbow while your curl. 
- Bring the weight up using your bicep. Do not let your shoulder compensate! 
- Do not swing your torso to bring the weight up. 
- Do not just drop your arm once you reach the top - lower the weight slowly and controlled.

Isolated dumbbell curls

Superset #2

W2/D4 Back/Bis

Nadalynn

Another great workout down! Hard enough to push me and want to keep coming back. Always feel better after a workout with Jess! 💪

Ariel

I planned on giving you 5 stars but I entered it in wrong. I am going to do the whole program.

Tanya

W1/D1 Shoulders/Abs

W1/D2 Legs

Great for beginners like me! 60 Years old and need to start a program to keep muscle strength! Thank you!

W2/D4 Back/Bis

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