Name: Playbook - Nikki Font - W1/D2 Back + Bis
Uploaded: 2023-12-30T00:22:23.216Z
Duration: 45 min
Description: W1/D2 Back + Bis

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

This workout kicked my butt! Such a great workout!

Natalie

You will need:

- Dumbbells
- Bench
- Lat Pull Down
- Cables
- Assisted Pull Up Machine

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab the bar with your palms facing forward or inward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Perform both exercises back to back with no rest in between to complete 1 set

- Lean into an incline bench, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- Lean into an incline bench, slight bend in the elbows
- Curl dumbbells all the way
- Lower with a slow controlled motion

Incline DB bicep curls

Superset

- Sit on the floor with cable in hands
- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- 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

W1/D2 Back + Bis

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Mary Petrizzi

Khalid

W1/D1 Chest + Tris

Came into the gym walking, left waddling 😂🫶

Kaleigh

Haley

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

W1/D2 Back + Bis

Community

More workouts from Nikki Font