Name: Playbook - Nikki Font - Back & Bis
Uploaded: 2024-01-09T06:11:00.211Z
Duration: 45 min
Description: Back & Bis

Tatiana

You will need :

- lat pull down machine
- cables
- bench
- dumbbells

- Grab the bar with a wide grip 
- Pull the bar down to your chest engaging your lats, then back up to starting position
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return the bar to starting position then repeat on the opposite side
- Left, right, center completes 1 rep

Wide grip alt. lat pulldown

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

Complete both exercises back to back with no rest to complete 1 set

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

Superset #1

Back & Bis

Legs (Posterior Chain Focus)

Chest & Triceps

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

Back & Biceps

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 & Bis

Community

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