Name: Playbook - Jessica Giselle - Back & Biceps
Uploaded: 2023-08-08T18:05:42.707Z
Duration: 45 min
Description: Back & Biceps

This workout is focused on your back & biceps. 
We will incorporate abs on a daily basis.

Do three sets of every workout with a 45 second break. If you have more time and can do a 4th set that is great!

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Do three sets of every workouts for 12-15 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Do three sets of every workouts for 12-15 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Underhand grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Do three sets of every workouts for 15-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Weight 30-40lbs to start

Seated cable row

- 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 every workouts for 12-15 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Alternating dumbbell curls

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

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!

Bent over dumbbell rows

Do three sets of every workouts for 15-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Ab Seated bench circles

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Do three sets of every workouts for 15-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!