Name: Playbook - Katie Lee - Week 1 through 4/D3 Back and bicep program 💪🏻
Uploaded: 2024-04-16T17:44:36.464Z
Duration: 75 min
Description: Week 1 through 4/D3 Back and bicep program 💪🏻

Angela Christine

Short river workout with bands and a little legs/cardio thrown in. Keepin it goin on vacay 💪🏻

Back day 🦍🦍
Let’s crush them wings!!!

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Set up bar below knees, stand on plate if need be, get full arm extension 
Push hip back, keep back flat 
Overhand grip row barbell to belly button, lower down to rack and pause then repeat

Pause bent over barbell rows

Chest down on T bar pad 
Wide grip overhand 
Rows to chest - super set with your angled out bicep curls

T Bar rows

-Place back against a bench
-DB in each hands, palms facing out, elbows tucked into rib cage 
-Angle hands away from you about 15 degrees. 
-Curl up and slowly lower down
**super set this with your t bar rows!

DB bicep curls - angled out, bench supported

- bend over placing your butt against the wall or rack 
- chest is about parallel to the ground, hips are pushed back to the wall 
- palms DB each other, row DBs back towards your rib area 
- squeeze shoulder blades 
* this is a super set with barbell curls*

Bent over DB rows - butt to wall

-Stand tall and good base
-Grab DB in each hand
-Curl one db up towards chest, keeping it close to your body as you curl, ending with your palms facing your chest.
-Squeeze at the top! 
-Reps are each hand!

Alternating cross body DB curls

- place body chest down on incline bench 
- grab barbell overhand grip
- row to upper chest area, driving elbows back and keeping them up 
!! This is a super set with your spider curls using EZ bar

Incline bench barbell rows (upper back)

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar spider curls

Place power band around top of bar
Slide your knee in, bend your knees and perform a slow controlled pull up

Close grip pull ups (with band)

Week 1 through 4/D3 Back and bicep program 💪🏻

Short leg day bc kidz 😑 good pump anyways

Katie Lee

Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖

At the river this week and modified with bands 💪🏻 it’s HOT! 🥵 ☀️

Week 1 through 4/D2 Delts for Days💥 plus core workout!

Loving these workouts and the split. Not complicated and fancy like some others I’ve done in this app. Just hard ass work. 💪🏻

Week 1 through 4/D3 Back and bicep program 💪🏻

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