Name: Playbook - Katie Becknell - W3/D4 Back & Biceps
Uploaded: 2024-04-23T23:47:51.354Z
Duration: 30 min
Description: W3/D4 Back & Biceps

4x10 bent over row
4x10 bent over wide row + isometric hold 
4x10 reverse fly
3x12 bicep curl + isometric hold 
3x12 hammer curl

SET UP:
You will need 2 dumbbells for this exercise. 

FORM TIPS:
With a slight bend in your knees, hinge forward at the hips about 45 degrees letting your arms hang down. 

Pull your shoulder blade back and down, then row the dumbbells up and back to your back pocket. You don’t want to row it directly up where the dumbbell ends up in your armpits, you want to pull it back more toward your hip. Also DO NOT use momentum to pull the dumbbell up, your entire torso and legs should remain stable during the entire movement, only your working arm should be moving.

WEIGHT:
Start with a moderate weight then increase the weight by 2.5-5 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Bent Over Row

This week we will be adding an isometric hold. Start by rowing both dumbbells up and hold one arm up (in an isometric hold) while doing 10 reps with the other arm. On the 10th rep keep the moving arm up and do 10 more reps on the other arm. 

SET UP:
You will need 2 dumbbells for this exercise. 

FORM TIPS:
With a slight bend in your knees, hinge forward at the hips about 45 degrees letting your arms hang down. 

Pull your shoulder blade back and down, then row the dumbbells up and out to the sides. You want your arms to create a 90 degree angle out to the sides at the top of this movement. Also DO NOT use momentum to pull the dumbbell up, your entire torso and legs should remain stable during the entire movement, only your working arm should be moving.

WEIGHT:
Start with a moderate weight then increase the weight by 2.5-5 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Bent Over Wide Row + Isometric Hold

SET UP:
You will need 2 dumbbells for this exercise. 

FORM TIPS:
With a slight bend in your knees, hinge forward at the hips about 45 degrees letting your arms hang down. 

Pull your shoulder blade back and down, then, with your arms slightly bent pull your arms straight out to the side, squeezing your shoulder blades together at the top of the movement. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Reverse Fly

This week we will be adding an isometric hold. Start by curling both dumbbells up and hold one arm up (in an isometric hold) while doing 12 reps with the other arm. On the 12th rep keep the moving arm up and do 12 more reps on the other arm. 

SET UP:
Grab two dumbbells and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a supinated grip meaning your palms are going to be facing up towards you. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving. 

WEIGHT:
Increase by 2.5-5 lbs per set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Bicep Curl + Isometric Hold

SET UP:
Grab two dumbbells and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a neutral grip meaning your palms are going to be facing inward towards each other. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving. 

WEIGHT:
Increase by 2.5-5 lbs per set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Hammer Curl

W3/D4 Back & Biceps

Carolina Mateus

Camilla

Toni

W1/D1 Glutes & Quads

Michelle Cranford

shoulders n chest were feelin it today 😭

Amber

Completed all sets for first go 🏋🏼‍♀️

Chloe

W1/D2 Chest, Shoulders & Triceps

Camille

Hallie Saunders

W1/D3 Glutes & Hamstrings

W1/D4 Back & Biceps

Petra

Xhiomara

Could you show an example of how to do a push up

maria

W1/D5 Full Body HIIT (Optional)

The sumo squat to lunge was a new exercise for me and definitely challenging.

Sara

The Bulgarian split squats 😮‍💨😮‍💨😮‍💨

Brandi

W2/D1 Glutes & Quads

The lateral + isolating wasn’t all that clear only had the video for lateral lift

W2/D2 Chest, Shoulders & Triceps

Can’t walk down the steps after this one lol

It was really good, im just not feeling it as much in my glutes? or i don’t think i am.

W3/D4 Back & Biceps

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