Name: Playbook - Katie Chung Hua - W4/D5 Back & Biceps
Uploaded: 2023-02-20T23:00:59.726Z
Duration: 45 min
Description: W4/D5 Back & Biceps

This workout focus on increasing weight! We only have 1 superset in today's workout

Elliptical

- 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

- Position handle at elbow height
- Slight bend in the knees
- Pull elbows back in a controlled manner and return to the starting position
- Don't let arm completely straighten, keep tension on cable

Cable Single Arm Row

Barbell Reverse Grip Row

- Slight bend in your knees
- Pull elbows back at shoulder height, squeezing shoulder blades together

Cable Rope Face Pulls

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Reverse the motion and return to the initial position

Close Grip Pulldown

- Bent forward, keeping back flat
- Slight bend at the elbows, palms down
- Pull back dumbbell until hands are level with back

Dumbbell Reverse Fly

- Hold the dumbbells with your palms your side
- Curl the dumbbell up engaging your bicep and twisting your palm to face up
- Lower with a controlled motion
- Repeat on the opposite side as you lower the weight

Alternating Dumbbell Curls

Superset

Superman with Row

W4/D5 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!

W4/D5 Back & Biceps

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