Name: Playbook - Jessica Giselle - W2 D4: Back, Biceps, Full Core Abs
Uploaded: 2022-08-17T06:38:10.314Z
Duration: 45 min
Description: W2 D4: Back, Biceps, Full Core Abs

Muscles works: 

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 Abs complete 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 Abs complete 12-20+ reps

Wide grip lat pulldown

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 Abs complete 12-20+ reps

Seated cable row

Barbell standing front row

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

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 Abs complete 12-20+ reps

Dumbbell Bent Over Hammer Curl

- 
-Use 8-10lb dumbbell weights 
-Curl the dumbbells in two directions. 
- The first one is normal and the second direction is a wide form. 
- And one normal rep and one wide rep equals 2 reps. Do a total of 16 reps. 

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 Abs complete 12-20+ reps

Dumbbell In and Out Curls

This workout strengthens your legs and lower back

- Start with the weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

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 Abs complete 12-20+ reps

Dumbbell Romanian deadlifts

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Goal: 3-4 sets, 8- 20 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 Abs complete 12-20+ reps

Ab V-ups

Ab alternating step over leg raises

W2 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.

Sarah

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 😆

W2 D4: Back, Biceps, Full Core Abs

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