Name: Playbook - Nikki Font - W2/D2 Back & Bis
Uploaded: 2023-12-30T00:22:23.500Z
Duration: 45 min
Description: W2/D2 Back & Bis

Natalia

This is the same workout from last week - Slightly increase your weight today!

We are tapping into a progressive overload - performing familiar movements, yet increasing the weight to shock the system.

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

W2/D2 Back & Bis

Melissa

Katie

I'm just getting back into the gym, and this is a good workout for that, but I wouldn't call it beginner at all. Beginners be cautious and maybe have a spotter to check form on dead lifts and hip thrusts. Keep your spine neutral to avoid injury. I believe dead lifts should be done without weight or low weight first to make sure form is correct. I first did them with a trainer years ago without weight holding a dowel rod along my spine to ensure a neutral spine.

Kristen Bennett

W1/D1 Glutes & Hamstrings

Michelle

Michael

Feelin the burn for suree good for beginners!

W1/D2 Back & Bis

Howard

Crystal

Nice variation of moves could feel it working different areas well x

Kate

W1/D3 Glutes & Quads

Loved it. Feels like I went hard and I love that. Thank you so much for what you do!

Amanda

W1/D4 Chest, Shoulders, & Tris

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

W1/D6 Legs

Needed to use my rest day on day four to let some soreness pass and get some dynamic stretching in! This program is AWESOME

W2/D2 Back & Bis

Community

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