Name: Playbook - kennedy nease - back n bis
Uploaded: 2024-04-01T02:45:48.829Z
Duration: 60 min
Description: back n bis

it’s a back & biceps day!! 

as a general rule of thumb: try & increase the weight used as the reps decrease :)

grab the bar and pull down using your lats and imagining you are pulling your elbows towards your waist. come down until the bar is around your chest, then come back up!

Lat Pulldowns

Elbows at waist
Curl up then bring down for full range of motion
Alternate sides! Reps counted for each curl, not each side.

Alternating Curls

using a bench or platform, lean onto it with one side of your body, plant the other leg down onto the ground and hold the dumbbell on that side. use your lats to bring the weight up, trying to keep your body square, not turning out. 

keep your core tight during the entire movement, slow and controlled is the goal. 

do reps on each side!

Single Arm Rows

keep elbows close to waist 
core tight!
make sure your wrists don’t collapse at the top and bottom of the movement - you want them in line with your forearm!

EZ Bar Curls

loose grip on bar
push through palms and squeeze the lats as you come down
core tight!

Lat Pushdown

add a plate if you need more height to get a decent range of motion!

avoid letting your wrists collapse
you can use a bar, rope, or handles for the attachment!

Cable Curls

start at your highest weight and do 4 reps, then immediately lower the weight and do the next 4 reps. repeat this as you move up the weight stack!

hold the rope with your palms facing in, bring the rope back towards your face, avoiding letting your wrists collapse. squeeze through the upper back and rear delts.

Face Pulls

Face Pulls Dropset

start with light weight on these - they’re harder than they look! 

cross the cables in an x position during set up and bring arms back, being mindful to lead with the back and squeeze those shoulder blades.

Cable Reverse Fly

back n bis

✨upper body✨

quad-focused LEGSS🤭

glute focused leg day🍑

upper bodyyy

legs legs legs✨

build that back!! back day

lower body!

dumbbell only upper body✨

dumbbell only leg day✨

leg day💘

BACK✨

core circuit

quads!

shoulders & arms

Leslie

back and core

legs legs legs

back day✨

shoulders and arms✨

quad-focused legs🫶🏼

arm day✨

high volume leg day!

shoulders & biceps👸🏽

quads✨

back and triceps!

glutes n hammies🍑

arms: shoulders and biceps focused🕺🏻

back day

shoulders n arm day✨

shoulders and biceps✨ (dumbbell only)

back and triceps

leg day, no fancy equipment needed✨

leg day✨

💘shoulders and biceps💘

I think I’m having trouble targeting the right muscles for this workout. 😭

Olivia

quads and glutes🕺🏻

upper body

leg day🧍🏻‍♀️

upper body day!

hamstrings n glutes

shoulders and biceps

leg day🫶🏼

back, biceps & core🖤

arms n abs

LEGS🫶🏼

legsss🦵🏼

put your back into it!! (back workout)

full body!

back n bis

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