Name: Playbook - Nathalie Cardona - W7/D3 Wednesday: Back & Biceps
Uploaded: 2024-04-01T01:12:02.061Z
Duration: 45 min
Description: W7/D3 Wednesday: Back & Biceps

-Bilateral DB Rows 3 sets 12 reps
-DB Pullovers 3 sets 12 reps
-Underhand DB Rows 3 sets 12 reps
-DB Bicep Curls 3 sets 12 reps
-DB Hammer Curls 3 sets 12 reps

Steady State Cardio of your choice POST WORKOUT: 35 minutes

- Keep your core tight
- Pull the DBs up towards your pockets
- Engage your lats as you pull

Bilateral DB Rows

- 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

Db Pullover

- Grip Dumbbells with underhand grip 
- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Underhand Rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curls

W7/D3 Wednesday: Back & Biceps

Jenny

Tierra

I’m so excited to get started with the Glow Up challenge, especially from the comfort of my own home❣️

Nancy

W1/D1 INTRO VIDEO: Welcome To LFBB HOME 🏠🍑

Kristi

sonya ruybal

I haven’t worked out in 6 months it was harder than what it seemed

Wendy

W1/D1 Monday: Glutes & Hamstrings

I’ve always loved upper body workouts 💪 I will be adding more weight next week. I kept it minimally light since I am getting back into the groove of things.

Daniela

Marisela Guadalajara

Carla

W1/D2 Tuesday: Chest, Shoulders ,Triceps

I LOVE this day. I can’t wait to get my biceps looking shredded

Back from a break and im gladddd… missed thisss!!!

Love it. It was challenging controlling my breathing and working out. My arms and back felt the workout.

Rosa Diaz

W1/D3 Wednesday: Back & Biceps

Rebecca Laurin

W1/D4 Thursday: Overall Legs

Really good workout really enjoyed it. Push myself to the limit.

Lydia

Great way to end the week! Never underestimate the power of a band baby!!

Kammy

Not a bad way to wrap up wk 1. Finishing strong💪

Jeanette

W1/D5 Friday: Glutes & Shoulders

W2/D1 Monday: Glutes & Hamstrings

Luteal phase gets me every time but pushed through any other workout!

It’s the same workout every week. Would like it to be different

Gabreal

W2/D2 Tuesday: Chest, Shoulders ,Triceps

Think I’m turning into an upper body girly!! Thank you for making these the perfect mix of challenging, accessible, and fun!

You think it’s easy but half way through it get harder

Wendy Gonzales

Great workout.  Better form this time. JoAnne

JoAnne Eronini

W2/D3 Wednesday: Back & Biceps

Maria

Something about those single leg glute bridges making the lightest weight you used in the entire workout feel like the heaviest 😮‍💨

W2/D4 Thursday: Overall Legs

Brinda

Yeraldi

Valery Bennington

W2/D5 Friday: Glutes & Shoulders

Wow, was sick last week so I took it easy that week. This week workout from home due to kids schedule. However the home version kicked my ass.. Love the feature that allows you to do either home or gym. The home version is just as good ❤️
oooffff

Yolanda Guy

ᴀᴘʀɪʟ

W3/D1 Monday: Glutes & Hamstrings

W3/D2 Tuesday: Chest, Shoulders ,Triceps

Got through it pretty quick w minimal time today - nice to have workouts that provide no excuses!!

Great workout. Need to get heavier weights now.

W3/D3 Wednesday: Back & Biceps

Think I’m out of words to describe how much I love these workouts!!

W3/D4 Thursday: Overall Legs

W3/D5 Friday: Glutes & Shoulders

Wendy Farias

Dina

W4/D1 Monday: Glutes & Hamstrings

Did w just bands and still felt that burn!

So good i did 12 lbs for the first time omg!!!

It’s starts off Easy but Man my arms are on FIRE by the end

W4/D2 Tuesday: Chest, Shoulders ,Triceps

W4/D3 Wednesday: Back & Biceps

W4/D4 Thursday: Overall Legs

After cramping all-day 😫 I knew it had to be done. I am glad I did 🍑 🔥.

W4/D5 Friday: Glutes & Shoulders

W5/D1 Monday: Glutes & Hamstrings

W5/D2 Tuesday: Chest, Shoulders ,Triceps

Growth is feeling like you can lift heavier next workout. Thank you for helping me gain confidence, Coach!!

W5/D3 Wednesday: Back & Biceps

Great leg workout! Feeling the burn! 🔥

W5/D4 Thursday: Overall Legs

Honestly I feel drained but I didn’t let that stop me from finishing up this week. 😀

W5/D5 Friday: Glutes & Shoulders

W6/D1 Monday: Glutes & Hamstrings

W6/D2 Tuesday: Chest, Shoulders ,Triceps

I love this workouts! Leave me sore especially if I do it as a drop set! 🔥

W6/D3 Wednesday: Back & Biceps

W6/D4 Thursday: Overall Legs

W6/D5 Friday: Glutes & Shoulders

W7/D1 Monday: Glutes & Hamstrings

W7/D2 Tuesday: Chest, Shoulders ,Triceps

Had a headache, so I had to do either just body weight or low weight, but I’m beginning to start to understand the concept of consistency over perfection. Glad I got it done and feeling confident!

W7/D4 Thursday: Overall Legs

W7/D5 Friday: Glutes & Shoulders

W8/D1 Monday: Glutes & Hamstrings

W8/D2 Tuesday: Chest, Shoulders ,Triceps

Rosalina Lugue

W8/D3 Wednesday: Back & Biceps

W8/D4 Thursday: Overall Legs

Woohoo such an amazing workout!! Love the program!

Tammy

8 weeks done! Absolutely loved LFBB Home 💖 Feeling and looking stronger 💪🏼 I recommend it 100%

W7/D3 Wednesday: Back & Biceps

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