Name: Playbook - Nikki McGrath - Gym- Back & Biceps
Uploaded: 2024-04-10T18:05:09.307Z
Duration: 45 min
Description: Gym- Back & Biceps

Nikki

Start this workout off with doing my Upper Body Warm up- you can find it in my Warm Up Collection.

Today’s workout will be a series of supersets. Remember to breathe and focus on the exercise. You got this team! 

Optional: Finish w/ 10 minutes of an Incline Walk

Repeat these two exercises back to back with minimal rest. You got this!

- 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

- Grip the lat pulldown bar with a wide grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Standing wide row - from lat pulldown station

Back Superset

For this exercise, grab one dumbbell.

Grab either side of it with your hands and hold it, palms facing upward. 

Lower it down to your hips, then curl it up to your shoulders, making sure you keep your shoulders pulled down and back, and core engaged.

Dumbbell Waiter Curls

For this exercise, grab a pair of weights. 

Curl one arm up across your body to the opposite shoulder. Lower down with control, then repeat with the other arm. Ensure your back is straight and core is engaged.

X Curl

Bicep Superset

Grab a dumbbell and set yourself on a bench: 

Set your knee on the bench, and put your other leg down on the floor, pressing through your foot for balance. 

Whatever leg is straight is the side you’ll row on.

Now grab your dumbbell and start with your arm extended. Ensure your shoulders are pulled back and down (not rounded forward) and engage your core.

Row your arm back behind you at an angle, slightly twisting up as you do so. Lower down with control and repeat. 

Repeat desired reps on one arm, and repeat to the other side.

Single Arm Back Rows

For this exercise, grab a set of dumbbells and set them in front of your bench. 

Sit down, and grab the dumbbells. Ensure your shoulders are pulled down and back. Engage your core. 

Curl up to your shoulders, then lower down with control. Repeat.

Seated Curl

Repeat these two exercises back to back with minimal rest. You got this.

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flys

For this exercise, start by grabbing a set of dumbbells.

You have 3 curl variations for this exercise: 
Standard curl 
Into 
Hammer curl 
Into 
Wide curl. 
Each curl counts as 1 REP. 

Standard curl: palms facing upward. Curl all the way up to your shoulders, and lower down to your hips.

Hammer curl: palms facing inward. Curl up to your shoulders , holding the weights like a “hammer”. Lower down to your hips.

Wide curl: rotate your arms out to the side at 45 degree angle. Pam’s facing up, curl up towards the outside of your biceps. Lower down and start at the beginning. 

Make sure you aren’t swinging the weights: keep your core engaged torso straight.

Gym- Back & Biceps

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