Name: Playbook - Nikki Font - W1/D2 Back & Biceps
Uploaded: 2024-01-09T06:10:24.047Z
Duration: 60 min
Description: W1/D2 Back & Biceps

Jade

ISO hold with the alternating hammer curls was *chefs kiss*

Emmalea

Elaine

Tatiana

LOVED!! I cannot wait to crush this challenge!!💪🫶🏻

Macie

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB Bent Over Underhand Row

- Support yourself using your opposite arm and placing it on a bench
- Row dumbbell to your hip while retracting your shoulder back

DB Bent Over Single Arm Row

- 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

DB Bent Over Reverse Flys

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

Alternating hammer curls

- Support yourself by leaning on a bench and dumbbell in the other hand
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

W1/D2 Back & Biceps

Allie

Leslie

W1/D1 Chest & Triceps

Hannah Williams

W1/D3 Legs (Quad Focus)

W1/D4 Active Recovery

Gisele Rigo

W1/D5 Shoulders & Abs

W1/D6 Legs (Posterior Chain Focus)

W1/D7 Rest Outdoor Walk

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

Really had to push myself on those last reps!🔥🔥🥵

W2/D3 Legs (Quad Focus)

W2/D4 Active Recovery

W2/D5 Shoulders & Abs & Cardio

Amber Smithers

W2/D6 Legs (Posterior Chain Focus)

W2/D7 Rest

W3/D1 Chest & Triceps

W3/D2 Back & Biceps

W3/D3 Legs (Quad Focus)

W3/D4 Active Recovery

W3/D5 Shoulders & Abs

W3/D6 Legs (Posterior Chain Focus)

W3/D7 Rest

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Legs (Quad Focus)

W4/D4 Active Recovery

W4/D5 Shoulders & Abs

W4/D6 Legs (Posterior Chain Focus)

W4/D7 Rest

W1/D2 Back & Biceps

Community

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