Name: Playbook - Mariah Henke - W3/D1 Back and Biceps
Uploaded: 2023-01-04T20:38:55.305Z
Duration: 40 min
Description: W3/D1 Back and Biceps

Mariah

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for  5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

-Set a bench up at a 45° incline and lie chest-down on it. 
-Grasp a dumbbell in each hand and row them up to your chest, squeezing your shoulder blades together at the top of the movement. 
-Don't let your chest come off the bench at any point during the exercise.

Dumbbell incline wide grip row

- From an incline position
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Lower them half way down, lift them back up to the top
- Lower slowly back to starting position

Dumbbell 1 1/2 rep incline wide curls

Superset

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- 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

W3/D1 Back and Biceps

I absolutely love this split. I was so used to training individual body parts. I like that I get to hit multiple different muscle groups. I think Mariah did a great job laying this out!

Dylan

W1/D1 Back and Biceps

Be prepared to sit down for the rest of the day/night after this leg workout.  Love it, killer leg workout!

W1/D2 Legs

Great chest, tri, and shoulder workout! I like hitting all 3 muscle groups at once.

W3/D1 Back and Biceps

Community

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