Name: Playbook - Lacey Lyons - Back and Biceps
Uploaded: 2024-01-08T00:55:09.886Z
Duration: 45 min
Description: Back and Biceps

Ashley McCartney

Maddy

You will need a gym for the lay pull down or you can use a band! The rest is just dumbbells needed.

- start with arms wide and core tight
- squeeze down through your back like you are pointing your elbows to the ground
- hold a squeeze for a second before releasing

Bar pull down

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- hold the plate or dumbbells with both hands in a wide stance 
- drop into a squat as you touch the ground
- stand up strong and drive the plate or DB overhead 
- repeat

Ground to press

Circuit 1

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform 4 mountain climbers 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to mountain climbers

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Circuit 2

Back and Biceps

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Back and Biceps

Community

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