Name: Playbook - Jessica Giselle - W1 D4: Back, Biceps, Full Core Abs
Uploaded: 2022-08-17T06:38:10.261Z
Duration: 60 min
Description: W1 D4: Back, Biceps, Full Core Abs

Sarah

Muscles worked: Back, Biceps, Full Core Abs.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

For ab workouts do 12-20+ reps

- 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

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

For ab workouts do 12-20+ reps

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

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

For ab workouts do 12-20+ reps

Underhand grip lat pulldown

Combo 3 front squats + 3 bicep curls

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
-complete a row 
- Stand straight back up pressing hips forward

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

For ab workouts do 12-20+ reps

Dumbbell Deadlifts + Bent Over Row

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

For ab workouts do 12-20+ reps

Alternating hammer curls

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

For ab workouts do 12-20+ reps

Standing squat weighted plate push outs

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

For ab workouts do 12-20+ reps

Barbell Ab rollout

- Start in an elbow plank position
- Push your body forward and backward, keeping your core engaged
- Repeating the sequence back and forth for time or reps

Ab Elbow plank see-saw

Workouts out lower tummy

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

For ab workouts do 12-20+ reps

Ab combo toe touches w/ reverse crunches

W1 D4: Back, Biceps, Full Core Abs

Starting your program today. ❤️💋 Looks like I found my new favorite trainer. Thank you for being a part of Playbook. See you tomorrow. God Bless.

Katya

Jülide M. Çelebi

W1 D1: Booty, Legs, Lower Abs

That didn’t even feel like an hour! Great workout, now for LUNCH! 👋😘

Love your instruction videos and workouts!

Anna

This is good exercise but I don’t think this all arm exercise should be in running

W1 D2: Chests, Triceps, Shoulders, Upper Abs

Great workout! Now to eat breakfast, shower and to run my errands. Feeling like a super star ❤️💋 thank you. God Bless. I’m not sure if I sent this message twice. If I did I’m sorry 😆

W1 D4: Back, Biceps, Full Core Abs

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