Name: Playbook - Nikki McGrath - W1/D2 Back & Biceps
Uploaded: 2023-03-23T17:41:50.656Z
Duration: 45 min
Description: W1/D2 Back & Biceps

Nikki

Start this workout with my Upper Body Warm Up- you can find it in my WARM UP Collections.

Today’s workout will be focusing on the back and biceps- toning and strengthening your upper body. 

Roll through the workout…remember to have intention and focus with every move. Think about what muscles you’re using. Remember to engage your core.

You got this! 

Optional: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

- 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 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

Repeat these two exercises back to back. Rest when needed- you got this!

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

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

B&B Superset

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. Rest when needed. You got this!

- 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

For this exercise, grab a set of dumbbells. 

Stand tall with your core engaged, and shoulders pulled down and back.

Curl the weights up toward the outside of your biceps, squeezing your bicep at the top of the movement. Lower down, and switch to a standard curl: palms facing up. Curl up toward your shoulders, and lower down with control.

Repeat🙌

Wide Curl to Normal Curl

W1/D2 Back & Biceps

W1/D1 Leg Day: Quads

Lacey Craig

W1/D3 Glute Day

W1/D4 Shoulders Triceps & Chest

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 Back & Biceps

Absolutely loved it! Glute gains for realzzzz

W2/D3 Glute Focus

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 Chest, Triceps, and Shoulders

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 Full Leg Day

W3/D1 Leg Day: Quad Focus

That back and biceps workout was amazing 🔥

W3/D2 Back & Biceps

W3/D3 Glute Focus

W3/D4 Shoulders, Chest, and Triceps

Whewwww that burned more than I thought 🤣

W3/D5 Full Leg Day

W4/D1 Leg Day: Quads

That burn was intense! Great upper body day 🔥

W4/D2 Back & Biceps

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W1/D2 Back & Biceps

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