Name: Playbook - ATO FITNESS by Kayla Rossi - BACK AND BICEPS
Uploaded: 2023-12-06T19:58:48.794Z
Duration: 45 min
Description: BACK AND BICEPS

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

Derrik Olmstead

París

TAWNY

Good workout so pumped that your on this app. Keep bringing it 💪

Denise

HYPERTROPHY back and Bicep workout that targets sculpting and building. This workout is ideal for anyone trying to add size and define or isolate muscle groups. You can complete this workout in any traditional gym

- 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

-using rope or straight bar keep chest high and pull through your lats bringing the bar or rope to your waist 
-keep arms straight

Cable lat pullovers

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Hammer strength low row

- grab alternate cable, holding the ball at the end 
- using lats keep your chest up and pull straight arms down to the side engaging lats

seated cable crossover lat pull downs

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row (Close grip)

Perform all 3 exercises back to back. That’s 1 round. Repeat 3 rounds

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

bicep circuit

BACK AND BICEPS

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

5.28 | BACK & ARMS

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

Miranda

Iraida

4.26 | BACK AND BIS

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

BACK AND BICEPS

Community

More workouts from ATO FITNESS by Kayla Rossi