Name: Playbook - Nikki McGrath - W3/D2 Back & Biceps
Uploaded: 2023-03-23T17:41:50.689Z
Duration: 45 min
Description: W3/D2 Back & Biceps

That back and biceps workout was amazing 🔥

Nikki

Start this workout with my Upper Body Warm Up! You can find it in my Warm Up Collection 🙌

For this workout, we will be focusing on the back and biceps. We have a mix of supersets and the single exercises. 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

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, 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.

3 way Curl

B & B Superset

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

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

- 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

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

W3/D2 Back & Biceps

W1/D1 Leg Day: Quads

W1/D2 Back & Biceps

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

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

W3/D2 Back & Biceps

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