Name: Playbook - Jessica Giselle - W1 D4- Back, Biceps, & Abs
Uploaded: 2022-08-17T06:38:10.015Z
Duration: 45 min
Description: W1 D4- Back, Biceps, & Abs

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

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
Resistant band 
Weighted 10lb plate 
Mat 

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

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

- Push your hips as you come down
- Reach parallel and explode up

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Jump squats

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Bent over rear delt flys

Dumbbell Renegade Rows + (2) Push Press

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 5-10 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Combo 3 front squats + 3 bicep curls

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Complete all reps on one leg before switching sides.

Reverse lunge w/ dumbbell single arm row

Ab Banded vups w/ weighted plate + abduction

Ab Straight Leg Raise w/ Weighted Plate

W1 D4- Back, Biceps, & Abs

W1 D1 - Booty, Legs, & Ab’s (heavy)

Lorie

W1 D2- Chests, Triceps, Shoulders, & Abs

I am drenched! Workout says “light”, but it still kicked me good in the behind!

W1 D4- Back, Biceps, & Abs

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