Name: Playbook - Nikki Font - Day 8 - Back & Biceps
Uploaded: 2023-12-30T00:22:23.418Z
Duration: 65 min
Description: Day 8 - Back & Biceps

Kaleigh

You will need :

- cable machine
- bench
- dumbbells
- pull up bar

- climb to the top of a pull up bar
- begin in the top of a pull up position and lower yourself slowly
- drop down and repeat

Pull up negatives

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

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

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

Seated rope cable face pull

- 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

Superset #1

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- 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

Alternating dumbbell curls

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

Day 8 - Back & Biceps

Emma

Marcelle Varela

Freaking amazing, the hip thrusts were KILLER

Julissa

Day 1 - Booty & Quads

Sooooo good!!! Shoulders in fire!!! Finished it with a 12min walk in the treadmill, speed 4, incline 5.5

Lotty

Day 2 - Back & Shoulders

I’m not much of a runner but I pushed myself today 🥵

Colleen

haven’t ran in OVER 2 years! felt SO GREAT to get back into it with this!! thank you soooo much!!🏃‍♀️⌛️

Tessa

Day 3 - Sprint Intervals

Anne

Did this with my husband and he wanted to kill me 😂 awesome workout to pop that booty

Debbie

The ab finisher 🔥 Great burn throughout

Mary Petrizzi

Day 4 - Hamstrings & Booty

Day 5 - Chest & Tris & Cardio

Olivia

Day 6 - Biceps & Triceps

Day 7 - REST

So much versatility in exercises to hit the shoulders keeps it interesting and fun 🤩

Day 8 - Back & Biceps

Community

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