Name: Playbook - Jessica Giselle - W3 D4: Back, Biceps, Full Core
Uploaded: 2022-08-17T06:38:10.363Z
Duration: 45 min
Description: W3 D4: Back, Biceps, Full Core

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

- 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 Abs complete 12-20+ reps

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

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

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

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

Barbell good morning

Barbell alternating front to back press

- Lying back on a bench, hold the inner bar of a dumbbell with both hands, arms fully extended and triceps locked.
-Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
- Pause, then return to the start position by contracting the triceps and lats.

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 overhead tricep extension lying down

Barbell press with band pull apart

W3 D4: Back, Biceps, Full Core

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 Ann

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 😆

W3 D4: Back, Biceps, Full Core

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