Name: Playbook - Nathalie Cardona - Back, Biceps Week 1
Uploaded: 2024-04-01T01:12:01.252Z
Duration: 45 min
Description: Back, Biceps Week 1

Lydia

Esmer Alafa

Rosa

Perfect ending to my Tuesday. 💪🏽💪🏽

Isabel

Rosalina Lugue

Didn’t have time to do the preacher curls but overall took me under 40min! Amazing!

Jacqueline

Hidekel Bermudez

This morning I could really feel my back muscles working!!

Salina

Tammy

JoAnne Eronini

One thing about muscle mamis, we don't skip an upper body workout. 😏

Today we got back and bi's! Get ready for that pump and don't forget to snap a flex-ie at the end of your workout 💪📸

- 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

MODIFICATION: Dumbbell Pullovers

Wide grip lat pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

MODIFICATION: Single Arm Dumbbell Rows

Machine Low Row

Going up in weight each set! Keep a neutral spine and drive through your elbows.

Dumbbell underhand rows

Concentration Curls

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

Back, Biceps Week 1

Omg I'm so excited. Muscle Mami here I come 🤩🤩🤩🤩

Savannah

Muscle Mami Intro + Sign Ups—PLEASE WATCH

Super excited,  😊 I must say that having a monthly challenge/goals improves the overall success rate. compared to a 12 month goal with no direction. Like walking into a darkroom, feeling your way through looking for a way out. The monthly goal/challenge is definitely a game changer. It’s like a 12 step 🪜 ladder.  Stepping up 🆙 to step #3 🧗 claim baby climb!!🧗

How to see the BEST results

Kayla

Darlin

Angel

Legs Quad Focused WEEK 1

Karla Rivera-Torres

Glutes Week 1

😮‍💨😮‍💨😮‍💨 my goal of capped shoulders about to be reality

Alexus

Shoulders, Triceps Week 1

Jessica

Hammys are on 🔥 . I think I wobble out of the gym. Ha ha 😝 I was getting that side eye look 👀…

Legs (Hamstring Focus) WEEK 1

QUICK, FUN, AND SUPER HARD!! Loved it!! My type of workout ! A total of 40minutes!!!

Legs Quad Focused WEEK 2

Biceps are screaming 💪🏽💪🏽💪🏽

Getting stronger with each workout 🏋🏼‍♀️ love it 😊

Back, Biceps Week 2

Glutes Week 2

Some of the exercises seemed repetitive but overall super fun! Traded single arm tricep extensions for cable tricep push downs!

Shoulders, Triceps Week 2

Great workout! I substituted standing hamstring curls on a machine to a cable machine with an ankle attachment, and I substituted the smith machine sumo squats with a DB, holding it like a goblet squat and doing those. Fun!!

Legs (Hamstring Focus) WEEK 2

Yeraldi

Legs Quad Focused WEEK 3

Back, Biceps Week 3

Such a fun workout! Made it 3sets of everything for sake of time, did 2 burnout sets at the end with the kickbacks. Glutes on fire!

Glutes Week 3

My favorite lift out if the whole program!! Feeling strong af!!

Great!  I agree, running the rack is tough.

Shoulders, Triceps Week 3

Hammies were still sore from the glute focus day, but this workout it so much fun! If you don’t have a seated hamstring machine, you can do standing leg curls on the cable machine!

Legs (Hamstring Focus) WEEK 3

Legs Quad Focused WEEK 4

Back, Biceps Week 4

Glutes Week 4

Love this day so much! Skipped the bench dips because they hurt my shoulders ALOT

Love training shoulders! Feels good to be at the end and feeling much Stronger! 💪🏻😅

Brutal .. I was able to perform the bench dips without modification’s !!!! Definitely an improvement 💪🏽

Shoulders, Triceps Week 4

Great way to end the week & end MM, felt the 🔥 😅

Back, Biceps Week 1

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