Name: Playbook - Jess Guinan - W3/D4 Back/Biceps
Uploaded: 2024-04-09T02:16:11.666Z
Duration: 45 min
Description: W3/D4 Back/Biceps

1. Seated DB Rows (4x12)

2. Superset
- Neutral Lat Pulldown (4x12)
- CC Hammer Curls (4x12 ea side)

3. Superset
- Lawn Mowers (4x12)
- 21s (4x)

- 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

Neutral Lat Pulldown (4x12)
CC Hammer Curls (4x12 ea side)

- Use the neutral bar attachment and grip the handles.
- Start with your arms straight up, slightly lean your torso back and brace your core.
- Bring the bar down to the top of your chest, pushing your shoulder blades down to do so.
- Keep your elbows close to your body. 
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down.
- Slowly bring the bar back up, without letting your butt lift off of the seat, and repeat.

Neutral grip lat pulldown

- Stand with your feet shoulder width apart. 
- Keep your elbows locked throughout the movement - they should not be moving as you curl! 
- Hold the dumbbells like you would a hammer - with a neutral grip.
- Bring one dumbbell up towards the opposite shoulder. 
- Do not swing your torso to bring the weight up, and do not let your shoulders roll forward. 
- Do not just drop your arm once you reach the top - lower the weight slowly and controlled. 
- Complete one curl on one arm, and then switch to the other.

Cross Chest Hammer Curls

Superset #1

- 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

- For 7 reps, curl from the bottom of the movement to the halfway point (stopping when your arms make a 90 degree).
- For 7 more reps, curl from the halfway point up to the top of the curl (starting at a 90 degree and going up, and returning to a 90 degree).
- For the last 7 reps, start at the bottom and complete a full curl all the way up.
- Make sure to keep your elbows locked for all of the curls - do not swing.

Superset #2

W3/D4 Back/Biceps

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!

W3/D4 Back/Biceps

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