Name: Playbook - Nini Muñoz - Back and Biceps 4
Uploaded: 2024-03-21T11:45:16.682Z
Duration: 30 min
Description: Back and Biceps 4

Take your body through this 30 minute pull upper body sesh

- Stand facing cable machine 
-Grab ropes in pronated grip, overhand 
-pull ropes shoulder height and towards face; don't let your elbows drop
-squeeze your shoulders

Cable face pulls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

-lying back on the bench, dumbbell in each hand, neutral grip perform a hammer curl

Dumbbell seated hammer curl

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

Dumbbell alternating bent over rows

- Start in a high plank position keeping your core engaged 
- Walk your hands towards your feet with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High plank to extended plank walk

Back and Biceps 4

Back and Biceps 19

Back and Biceps 18

Crystal Hernandez

Summer

Back Burnout 🔥

Lord, I think paperwork today is going to feel a lot heavier than they should. Help me and bless NiNi for this workout 😅😮‍💨🙏🏽

Back and Biceps 1

Back and Biceps 2

Back and Biceps 3

Back and Biceps 5

How am I doing? Let see..I’m shaking 💀 so dead and loving it 🥳

Back and Biceps 4

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