Name: Playbook - Jessica Giselle - Back, Biceps, and Abs
Uploaded: 2022-08-17T06:38:10.002Z
Duration: 45 min
Description: Back, Biceps, and Abs

Today’s workout is focused on your back, biceps, and Abs. We will incorporate abs on a daily basis.

GYM MACHINES NEEDED:
•Cable machine if available 
•Bench if available 

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
barbell
ankle strap 

This equipment is not mandatory, but they are what I use for my workouts to get the best result.

This exercise strengthens target the back, arms, and abdominal muscles. 

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Standing cable pull down

This exercise strengthens the glutes and to a lesser degree also targets the abs, hamstrings, shoulders and triceps. 

-Holding a dumbbell in your right hand and placing your left hand on your hip, plant both feet on the floor hip-width apart
-Ensure that your back remains within a 45- to 90-degree angle to your hips 
-Exhale
-Push through your heels and extend your legs to return to the starting position

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell single arm squat to press

This exercise strengthens the biceps and forearms. 

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Use 8-10lb dumbbell weight 
- Repeat on the opposite side

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Alternating dumbbell curls

This exercise strengthens the abs, triceps, and shoulders. 

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Do three sets of 8-12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Single arm dumbbell row on bench

This exercise strengthens chests, arms, shoulders, and core. 

- Begin with your hands on dumbbell and feet elevated on a bench
- Lower chest towards the ground
- Extend elbows to push back up
- While standing do a shoulder fly 
-1 push-up and 1 fly equals one rep

Do three sets of 8-12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell decline push ups with shoulder press

This exercise strengthens the tightening and strengthening your core muscles. 

Hold it in both hands. And I want to hold it right on my chest. And come all the way up exhale. Slowly lower myself back down to the mat. That is a great way to add weight to the regular Oh a double.

Do three sets of 8-12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Ab Dumbbell Sit-ups

This exercise strengthens the abs. 

-lie on the floor or a mat on your back, with knees bent. 
-grasp a lightweight dumbbell in two hands, palms facing out, arms extended straight into the air above your shoulders 
-feet should be flat on the ground
-keep a space between your chin and chest (looking diagonal towards the ceiling)
- Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling. 
-Try to reach higher than your feet

 Do three sets of 8-12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Back, Biceps, and Abs

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