Name: Playbook - Lizzy Feist - W1/D2 Upper Body - Back, Biceps, Abs
Uploaded: 2024-02-22T01:28:11.291Z
Duration: 50 min
Description: W1/D2 Upper Body - Back, Biceps, Abs

I just wish on the sets where you doth sides it clarifies what is a rep

Alex

This is a back + biceps focused workout with an ab circuit at the end!

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab the bar with a wide grip
- Pull down towards the top of your chest
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat Pulldown

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

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

Dumbbell hammer curl

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Hold the dumbbell with your arms extended 
- Bring it towards one knee
- Focus on your core

Weighted Single Leg Crunch

- From plank position 
- Step feet in
- Then step feet back into plank position
- Maintain a tight core throughout the movement

Plank Step Ins

W1/D2 Upper Body - Back, Biceps, Abs

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