Name: Playbook - Natalie Bally - W1/D4 Back + Arms
Uploaded: 2022-04-08T17:48:29.820Z
Duration: 60 min
Description: W1/D4 Back + Arms

My arms are about to fall off! Thank you for the great workout!

Jordan

-Sit in a lat pulldown station 
-Grab the bar at your desired with overhand
-Pull the bar down to the upper chest 
-Release and repeat

Lat pulldown

Straight Arm Pushdown

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

-Stand holding a barbell in your hands 
-Curl the barbell up 
-Lower the bar and repeat

Barbell curl

-Lay on your back on a bench with dumbbells in each and extended above your chest
-Hinge at the elbows lowering the dumbbells to the side of your head 
-Extend your arms back to the starting position using your triceps 
-Repeat

Skull crushers

-Stand at a high cable attachment with arrow attached
-Grab the rope with your arms bent at 90 degrees
-Extend your arms at the elbow activating your triceps
-Release and repeat

Cable tricep pushdown

-Place your hands on the edge of a bench just outside shoulder width 
-Lower your body towards the ground hinging at your elbows as you keep them behind you
-Press yourself back up by activating your triceps 
-Repeat

Bench Dips

-Stand holding a dumbbell in each hand
-Curl a dumbbell to the top and return it to starting position
-Repeat back and forth with both arms

Alternating curls

W1/D4 Back + Arms

Karis

 Cassie

Loved starting out with a glute and hammy workout on this program!

W1/D1 Glutes + Hamstrings

samara

I’ve never done a complex chest press before but I think it’s my new favorite exercise. loving this program so far!!

Anna

W1/D2 Shoulders + Chest

omg this workout was KILLER, those knee to heel lunges are so good i need to do them more

Olivia

W1/D3 Quads + Glutes

my legs are WEAK! the walking lunges really got the burn going to finish the workout

W2/D1 Glutes + Hamstrings

W2/D2 Shoulders + Chest

W2/D3 Quads + Glutes

this workout had me feeling so strong, great way to finish the day

W2/D4 Back + Arms

W3/D1 Glutes + Hamstrings

Wow this was seriously an awesome workout!

Vanessa

W3/D2 Shoulders +Chest

W3/D3 Quads + Glutes

This was literally the best freaking workout! Oh my gosh I just loved it so much!!!

W1/D4 Back + Arms

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