Name: Playbook - ATO FITNESS by Kayla Rossi - 4.26 | BACK AND BIS
Uploaded: 2023-12-06T19:58:48.801Z
Duration: 70 min
Description: 4.26 | BACK AND BIS

Awesome!! Love the Bicep Triset to finish it off!!

Derrik Olmstead

Miranda

Iraida

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

* increase weight each set

Wide grip lat pulldown

- Grab the V-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

V-bar close grip lat pulldown

Pull down superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Pull the attachment in towards your body with a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated wide grip cable row

Cable row Superset

Single arm incline pull down

Do all 3 exercises back to back. Then rest 1 min

Cable rope Bicep curl

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Plate bicep curls

Bicep TRISET

4.26 | BACK AND BIS

Hell yeah!!! I love working out more and more everyday!!!

París

TAWNY

BACK AND BICEPS

I enjoy doing these workouts more and more everyday!!! Fight through the pain!!!

5.28 | BACK & ARMS

I just got destroyed…yet why do I love it 🤣💀
Every workout is worth the pain even though I grow slow 🤣

4.26 | BACK AND BIS

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