Name: Playbook - Nikki Font - W1/D2 Back & Bis
Uploaded: 2023-02-28T17:45:41.693Z
Duration: 45 min
Description: W1/D2 Back & Bis

Nikki

Ashley

Epic!!!! I love everything about this program. So glad I stumbled upon Nikki.

Almamm@821

It felt like it was doable until I got to the hammer to wide curls workout and I misjudged the weight I could do, but that’s fine, struggling is good and means I’m picking myself!

Elizabeth

Samantha

Alexis

You will need :

- lat pull down machine
- rear delt fly machine
- dumbbells

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold on to the bar with an underhand grip
- Lean back slightly and pull down 
- Engage your lat as you pull down 
- Pull down until your hand is at the top of your chest

Underhand Pulldown

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB Single Arm Rows

- Begin in a plank position
- Keep your elbows tucked in 
- Lower your chest towards the floor
- Press through your hands to press back up

Push Ups

SUPERSET - Row to Push Up

Start with arms down by your side. Lift up with pals facing it. At the peak, lower your arms out wide. Repeat in reverse to complete 1 rep.

Hammer to Wide Bicep Curls

- Grab the machine handles in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Fly

W1/D2 Back & Bis

Tessa

I was wobbling out of the gym after this one. I’ve been working out consistently for just over a year and wanted to try something new. Definitely looking forward to the other workouts after this one. 🥵

Kelsey

Victoria

W1/D1 Glutes & Hamstrings

Rebekkah

Breanna

Karissa

W1/D3 Glutes & Quads

Was such a great workout! My fiancé and I did it and added a few more sets with more weight and it was such a great burn!

Natalie

I was able to complete everything and took your advice on using lighter weight for higher reps which helped!

Nessa Breann

W1/D4 Chest, Shoulders, & Tris

Natalia

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

Madeline

W1/D6 Legs

W1/D7 REST

Grayson

W2/D1 Glutes & Hamstrings

W2/D2 Back & Bis

Emily

W2/D3 Glutes & Quads

I was able to lift heavier this time around!!

memory

Khalid

W2/D4 Chest, Shoulders, & Tris

Aida

W2/D5 HIIT

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

Michelle

W3/D2 Back & Bis

Kaleigh

Sometimes when I do an exercise, I’m like “this isn’t really doing anything or I’m not feeling anything”. Well that exercise was with hip thrusts and I decided today to put more weight on and I had no idea such a burn could exist in my glutes, but pain is temporary🥲

The hip thrust triset will be the death of me. My quads are killer

W3/D3 Glutes & Quads

W3/D4 Chest, Shoulders, & Tris

Tdens

W3/D5 Abs & Cardio

W3/D6 Legs

W3/D7 REST

I'm not sure what I'm doing wrong but whenever I do cable kickbacks I feel it in my lower back only?

W4/D1 Glutes & Hamstrings

W4/D2 Back & Bis

W4/D3 Glutes & Quads

W4/D4 Chest, Shoulders, & Tris

Love weight lifting, hate cardio, and hiit and abs 😂

W4/D5 Abs & Cardio

W5/D6 Legs

W4/D7 REST

Today was weird for me. I’m not physically tired but it’s like I don’t have the energy to finish the workout. I’m not sure if it’s because my period is coming up or that I didn’t workout for a few days.

W1/D2 Back & Bis

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