Name: Playbook - Melissa Alcantara - Back and Biceps
Uploaded: 2023-10-11T19:26:59.029Z
Duration: 45 min
Description: Back and Biceps

If the timer timed how long each set should take through video instead of just the demonstration video :) or even loop the video for how long each set should take and then play rest timer

Shauna

Danielle Richardson

The perfect mix of upper body exercises! ⚡️

Vanessa Bellido

Gym workout targeting the back and biceps

7 exercises- 3 x 12 each

*If you want to challenge yourself, increase the sets to 4 per exercise. Make sure you pick the heaviest weight size that allows you to complete the move without compromising your form. You should struggle to complete the last couple of reps.

When in doubt, send me a message!

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Using a neutral grip, lean into an incline lever row with the arms straight
- Retract the shoulder blades and flex the elbows to row the t-bar pulling towards you
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Incline T- bar Row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

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

Barbell bicep curls

Back and Biceps

Yazmin

Yousra

Roosa

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My “go-to” duo warm-up this Summer…indoor/outdoor is 🔥

Dolores “Doe” Restrepo Macias

💕💕💕💕💕🙌🏽💫💕💕💕💕

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Arlyssa

Leslie

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Omg she really don’t like me like whyyy

Yajaira

Denise

Beast at Home

carena sawyer

Defined Back and Triceps

MRissa

Shellie

Free Weights and Supersets

Chelsea

Ceirra

Absolutely amazing workout! Just one suggestion… for the cable exercise — can you add alternative ways to do the cable rope crunch at home? I used a band instead to mimic the same exercise! Again, amazing workout! Easy to follow! The timer is a bonus!

Portia

Upper Body Assasin

Upeka

Stellar✨💝🙌🏾!!!! 
Levelin’ it UP!!
Love using resistance bands!!!!Muchisimas Gracias!

Kyla

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Dana

Rita

Donna-Marie

Quick but Evil Metcon

Hello NYC

Had to modify a bit for the smith machine but I was SWEAT-ING!! 🔥

Kennedy

Caroline

Melissa

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Stephanie

Charmaine

15, 12, 10, 8, 20 - Upper Body

Alana

Awesome and I love the special guest 🐕 ❤️

Erica

30 Lbs of Hell

Fire!  Thanks for the motivation, challenging, sneaky, I know not to eat before your workouts 🤣

Kristen

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Bianca Monee'

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This was a PERFECT Saturday morning workout 🫠

Victoria

😳 I was NOT ready!! The hardest thus far! 💦

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Love the sweat! Def need to do this more.

Sarah

Bharati

One of the best workout I’ve ever seen before thanks Fitgurlmel 💯💯💯

Jayline

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Great title for a fantastic workout! This got me motivated again when I felt a little bit in a slump.

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Nikaury

Tamara

Natalie

Total Body Bands and Weights

Could you please give the option to mark a workout as a favorite so is then easy to locate?
This workout was one of my favorites! Yay!

Aurora

Gym Shoulders and Back

ingrid

Nancy

This was intense, yet feel-good  👏🏼

Keran

MMA Conditioning HIIT!

Caryn

Kimberly Arias 

AminahLadyBarber

Total Body Home or Gym

Alyssa

Fire this workouts was excellent sad I don’t have that much space at home but I will do it at the gym 🔥🔥🔥

Summer Body

Wow what a workout. Loved and hated it at the same time ❤️💪🏽

Yvette

Perfect when short on time thank you Mel!

Elaine

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Banded Upper Body and Abs

Fitgurlmel the best workouts ever shssssss

Whew! I’m dead combined with 20 min home body HIIT 😅😰

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Karen

Nicole

Back workout 25 min

Manu

Quick full body workout

Aisha

Hard since I actually did the moves right and with heavy weight!  Previously in life missed that memo😇

Jennifer

Upper body strength

Ahhhmazing!!!! Perfect sweat sesh💦….

Reneé

My upper and lower back burrrnnnnnn!! 🔥🔥😮‍💨🔥🔥🔥

Negin

Back workout

Mayra

Full Body with Weights

This is the UnBig our Backs workout for the summer!!🔥🔥🔥🔥

Twana

Grateful for this training💜!
I RAWKED IT today✨🏋🏾‍♀️👑✨!

Nice quick workout when you are on a time crunch

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Don’t do this workout if you need to use your shoulders for the rest of the day 😮‍💨

Curriezetta

O M G 🔥🔥🔥 I really love workouts like this 👍🏻🔝💪🏻🔥. One machine & it’s a killer combo with different workouts + I did upper body too and now I am shaking like crazy 🔥🔥🔥

Back and Biceps

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