Name: Playbook - Nikki Font - W6/D4 Back / Bis / Abs
Uploaded: 2023-12-30T00:22:24.077Z
Duration: 50 min
Description: W6/D4 Back / Bis / Abs

You will need :

- Cable machine
- Dumbbells
- Bench

SS - complete both exercises, back to back, with no rest in between, to complete 1 set

- Grab the bar with your palms facing forward 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

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

UNDERHAND GRIP LAT PULLDOWN

Superset #1

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lat
- Keep your core tight focus on a slow controlled movement

SA DB ROW

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

- 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

CABLE PULL OVER

- Begin with a dumbbell in both hands
- Curl 1 dumbbell towards your shoulders 
- Slowly lower down until arm are extended
- Alternate on the other side

ALT. BICEP CURLS

Superset #2

Hanging Abs

W6/D4 Back / Bis / Abs

Marian  Hernandez

Waldo

Ekene

W1/D1 Full Body

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

W1/D2 Shoulders / Abs

Julissa

Emma

Diana

W1/D3 Glutes / Hamstrings

Exzon

Your abs are not ready, but they will love you after

Mary Petrizzi

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

W2/D2 Shoulders / Abs

W2/D3 Glutes / Hamstrings

W2/D4 Back / Bis / Abs

The push ups with chest flys is *chefs kiss* 🤌🏼💋

W2/D5 Chest / Tris

W2/D6 Glutes / Quads / Abs

W2/D7 Rest

W3/D1 Full Body

Shoulder burn and sweat was great and then the ab finisher brings the workout to a new level

W3/D2 Shoulders

W3/D3 Glutes / Hamstrings

The ab finisher is an awesome end to this workout

W3/D4 Back / Bis / Abs

W3/D5 Chest / Tris / Abs

Teresa

W3/D6 Glutes / Quads

W3/D7 Rest

W4/D1 Full Body

W4/D2 Shoulders

W4/D3 Glutes / Hamstrings

W4/D4 Back / Bis / Abs

W4/D5 Chest / Tris / Abs

This work out really ends a killer week. A challenge I definitely recommend.

W4/D6 Glutes / Quads

W4/D7 Rest

W5/D1 Full Body

W5/D2 Shoulders / Abs

W5/D3 Glutes / Hamstrings

W5/D4 Back / Bis / Abs

W5/D5 Chest / Tris

The split squat superset gets me every time 🔥

W5/D6 Glutes / Quads

W5/D7 Rest

Today I really felt how far I have come since starting this program. I was surprised by now well I was moving through every part. Stayed committed and now I’m feeling empowered

W6/D1 Full Body

Shoulder day is becoming my fave, I’ve seen so much growth & progress. 💪❤️

W6/D4 Back / Bis / Abs

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