Name: Playbook - Jessica Cuff - W1/D4 biceps & a little back
Uploaded: 2024-05-30T14:27:28.531Z
Duration: 50 min
Description: W1/D4 biceps & a little back

Jenna💕

THIS WEEKS FOCUS: form & muscle targeting.

priority: when doing back exercises make sure you are targeting your back. intentionally no legs today, push yourself by going up in weight.

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent over straight arm flies

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- KEEP CORE TIGHT & STABLE
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Do 8 with one arm and then switch to the other

Dumbbell renegade rows

- Grip the dumbbells with a wide grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Dumbbell wide grip bicep curls

- Grip the EZ-bar with a close grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar close grip bicep curls

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the cable with one arm
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly
- Do one arm and then switch to the other

Rope cable curl

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

W1/D4 biceps & a little back

Tatelyn

Jana Hollist

W1/D1 shoulder burnout

W1/D2 full lower body

W1/D3 active rest day

W1/D5 quad focused leg day

Love these workouts! Feeling stronger every day!!!

W1/D6 shoulder & tris

W2/D1 biceps & back

W2/D2 glutes & hamstrings

W2/D3 active rest day

That was one of my favorite workouts so far!!

W2/D4 chest & tris & abs

Maleah

W2/D5 quad focused leg day

W2/D6 shoulders & cardio

W3/D1 full lower body

W3/D2 biceps & abs

W3/D3 active rest day

That is a tough workout!! But I can tell you it’s making me stronger!!!!

W3/D4 quad focused leg day

W3/D5 full upper body

W3/D6 glutes & hamstrings

W4/D1 biceps & back

W4/D2 lower body & core stability

W4/D3 active rest day

W4/D4 full body

W4/D5 shoulders & tris

W4/D6 full lower body

W5/D1 biceps & back & chest

The leg workouts this week are especially intense! Love it!!

W1/D4 biceps & a little back

Community

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