Name: Playbook - Katie Chung Hua - W5/D3 Back & Biceps
Uploaded: 2023-02-20T23:00:59.773Z
Duration: 45 min
Description: W5/D3 Back & Biceps

Its back and biceps day! Exercises are going to be more challenging. Remember the last 5 reps need to be tough. Thats where you see the change. Let's do this!

Incline Treadmill Walk

- 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

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Lower slowly with control 
- Work both sides

Dumbbell Single Arm Row

Reverse Grip Cable Row

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

Cable Rope Lat Pulldown

- Hold the end of the rope with palms facing the center of your body
- Keeping elbows close to your body
- Curl up toward your shoulders 
- Pause at the top then lower under control

Cable Rope Hammer Curl

Superset

- Keep your arms extended, hands shoulder height 
- Focus on the back of your shoulders

Cable Reverse Flys

- 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

W5/D3 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!

W5/D3 Back & Biceps

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