Name: Playbook - Katie Chung Hua - W2/D1 Back & Biceps
Uploaded: 2023-02-20T23:00:59.623Z
Duration: 50 min
Description: W2/D1 Back & Biceps

Congrats you made it through week 1! Week 2 will be the same layout and workouts as week 1. Focus on going up in weight or higher tempo during your HIIT exercises. Today is Back & Bicep Day. Don't forget to warm up :)

Stationary Bike

- Point thumbs down and create small circles 
- Switch direction on second set

Arm Circles

- Keeping core tight
- Palms down 
- Slow and controlled, keep tension tight throughout entire movement

Banded Reverse Flys

Close Grip Cable Rows

Most of the upper body days are filled with supersets, which means you will be performing an exercise back to back with little to no rest in between. (Ex: 1 set of back rows then go straight into bicep curls,  then rest and repeat).

- Stand with your legs shoulder-width apart and knees slightly bent
- Hold a dumbbell in each hand, also at shoulder-width, with your palms facing each other
- Pull the dumbbells straight up, toward the sides of your chest, on an exhale. 
- Take the upper arms no higher than parallel with the shoulders 
- Lower the weights in a controlled manner 
- Remain bent over until all repetitions are complete.

Dumbbell Bent Over Rows

- hold dumbbells with palms facing toward the body
- Keep shoulders back
- Engage bicep as you bring hand toward your shoulder

Dumbbell Hammer Curl

Superset

- Slight bend forward, with bend in knees
- Core engaged
- Keep arms straight
- Use lats to pull palms to hips

Cable Straight Bar Lat Pulldown

- Feet shoulder width apart
- Shoulders back, while keeping elbows glued to the side, engage bicep and bring bar to arm

Cable Straight Bar Bicep Curls

- Adjust the height of the seat so your hands are slightly lower than your shoulders
- Grab handle facing palms down
- Relax the traps and in a slow controlled motion pull hands back, not going past your back

Machine Reverse Flys

- Lie face down with arms out straight in front
- Raise your arms and gently extend the spine to raise the chest slightly off the floor to a comfortable height, and raise the legs off the ground, forming an elongated 'u' shape 
- Pause and hold this raised position for a second

Superman

W2/D1 Back & Biceps

Outstanding, great arm and core workout because I'm recovering from a dislocated wrist!

Alex

W1/D1 Back & Biceps

W1/D2 HIIT

W1/D3 Rest

W1/D4 Legs

Very good, I don't know when my wrist is gonna get back to not hurting but its a very good workout!

W2/D1 Back & Biceps

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