Name: Playbook - Nikki Font - Back & Biceps
Uploaded: 2024-01-09T06:11:00.172Z
Duration: 60 min
Description: Back & Biceps

Tatiana

You will need

- cable machine
- machine lat pulldown

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control
- Complete desired reps

Landmine single arm bent-over row - forward facing

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls

- kneel on one knee and keep your core engaged
- set the cable up high and grab the single handle
- pull the cable down toward your ribs while engaging your lat
- slowly release back to starting position

Single arm cable row

Back & Biceps

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Chest & Tris

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

Back & Biceps

Community

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