Name: Playbook - Kelli Rose - W3/D2 Pull - back, biceps, shoulders
Uploaded: 2023-10-23T12:49:44.899Z
Duration: 75 min
Description: W3/D2 Pull - back, biceps, shoulders

I love back and shoulders most and enjoy working them

Astric

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Briana

Baylee

- Choose your weight and sit on the lat pulldown machine, adjusting it so that your thighs fit under the supports
- Grasp the bar with an overhand grip, hands wider than shoulder-width apart
- Exhale as you slowly pull the bar down until it touches the upper part of your chest
- Squeeze your shoulder blades together and pause at full contraction
- Inhale as you slowly return the bar to the starting position

Lat Pull Down

- Set the appropriate weight on the weight stack and attach a single handle to the seated row machine
- Grasp the handle with a neutral grip (palm facing in)
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack
- You should be sitting straight upright with your shoulders back
- Keeping your body in position, pull the handle toward your shoulder
- Pull your shoulder blades back, squeeze, pause at full muscle contraction
- Lower the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm Cable High Row

- Set an incline bench at 45 degrees
- Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it
- Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other
- Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage
- Squeeze your back at the top, before you lower the dumbbells back down to starting position with control

Chest Supported Row

- Set an incline bench at 45 degrees
- Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it
- Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other
- Slowly raise the dumbbells outward and upward, until they are even with your shoulders
- Squeeze at the top for a second and make sure you breathe out during this portion of the movement
- Lower the dumbbells back to the starting position as you inhale

Chest Supported Rear Delt Fly

Superset

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly planted on the floor
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

Dumbbell Pullover

- Reach up and grasp the rope attachment with both hands with your palms facing in
- Step back until your arms are fully extended
- Pull the rope attachment straight toward your ears
- Keep your palms facing in and down as your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend
- You want to maintain good posture throughout the exercise

Face Pulls

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the bar attachment with a underhand grip
- Keeping the upper arms stationary, exhale and curl the bar while contracting your biceps
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level
- Hold the contracted position for a brief pause as you squeeze your biceps
- Then, inhale and slowly begin to lower the bar back to the starting position

Cable Bicep Curl

W3/D2 Pull - back, biceps, shoulders

Janet

Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵

Carly

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

Jalen

W1/D2 Pull - back, biceps, shoulders

Sophie

W1/D3 Legs - glutes, hamstrings

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

W1/D5 Full Body

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

Fiona

W2/D1 Legs - quads, calves

Amazing!! The superset at the end was amazing but it hurt so bad🤣

W2/D2 Pull - back, biceps, shoulders

W2/D3 Legs - glutes, hamstrings

That was a good set with different exercises

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W3/D2 Pull - back, biceps, shoulders

Community

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