Name: Playbook - Nikki McGrath - W3/D2 Back, Biceps, and Abs
Uploaded: 2024-10-30T20:59:56.122Z
Duration: 45 min
Description: W3/D2 Back, Biceps, and Abs

That back and biceps workout was amazing 🔥

Danielle

Happy Back n Shoulder Day! Let’s get it 🔥🔥


For this workout, we will be focusing on the back, shoulders, and Abs. You got this! 

For best results: Finish w/ 10-12 minutes of an incline walk, bike ride, stair stepper, or run.

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

Assisted pull-ups

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

For this exercise, start with grabbing a pair of dumbbells. Make sure your core is engaged and your back is straight. 

Rotate your arms out to the side at an angle. Curl the weights up to the outside of your biceps. 

Lower with control, and repeat.

Wide Curls

B & B Superset

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

Repeat these exercises back to back with minimal rest.

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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Rope seated cable high row

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control

Rear Delt Cable Fly

X Cable Flys

Do 50 reps each for the following exercises. Do 25 each side for those with unilateral movements. You got this!

Dumbbell Bench V ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

For this exercise, start on your back, legs extended.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Next, bring one knee in toward your chest, and keep the other leg straight, hovering above the floor. Crunch up and over to the bent knee, lower back, and repeat. 1 crunch = 1 rep.

Modification: rest your straight leg down on the mat if needed.

Bicycle Crunch w/ hold

Cable Axe Chops

- Begin in a high plank position (hands over shoulders) with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side.

Repeat. 1 pass over = 1 rep.

Dumbbell plank pass through

Ab Finisher

W3/D2 Back, Biceps, and Abs

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 Leg Day: Quads

My shoulders and back are feeling it 🔥😅

W1/D2 Back, Biceps, and Abs

Lacey Craig

W1/D3 Glute Day

W1/D4 Chest, Triceps, and Shoulders

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

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

W2/D2 Back, Biceps, and Abs

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

W3/D3 Glute Focus

W3/D4 Chest, Triceps, & Shoulders w/ abs

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, and Abs

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W3/D2 Back, Biceps, and Abs

Community

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