Name: Playbook - Nona Bayat - Week 1: Day 3 - Back & Biceps
Uploaded: 2021-10-15T04:51:38.626Z
Duration: 65 min
Description: Week 1: Day 3 - Back & Biceps

Leyla

Clarisse

Nicki

The ab exercises at the end were killer. I’ll definitely be sore tomorrow

LaRaelle Aceves

stephanie

Nicolle

Carine

Marina

Deffinetly made me sweat, it was hard in a good way

Emmely

Adri

Exzon

Kailey

Chanelle

Langley

Melissa

Britney

Jana

Maryam

Andreca

Angie

Elizabeth

page

Oof! Tough but so good. Feeling strong 💪

Ashlen

Coral

Laura

Jajomy

Léanne

Joanna

The videos she shows really helps with how i should be doing my form.

Tati

Wow my arms felt so heavy and my back felt strong one of my favourites so far

Donna

I found a way to keep pushing through in the last piece of the workout and I did, abs like Bayat 🙌🏼✨💪🏼

Cristina

Ester Tania

Shradhdha

Sadie

Didn’t have the time to do the abs part but over all it was good. I’ll work on the form in futur seasons 🙏

Nouhaila Sakouat

giselle

Great workout! The only thing I wished the app had was a way to record your weights, a little more details on what muscle your working, and if the reps are supposed to be total or “10 reps each side”. Otherwise love this app!

Tina

Amazing workout. Felt able to go at my own pace and still get some sweaty cardio at the end!

Skyler

Shainy Arias

Emely

Maria Cruz

Tania Sturm

Larkin

That is probably my favorite one so far, because I feel comfortable pushing myself and I even added some extra bits when I finished everything!!

Eden Roberts

Annaliese

Abs for this killed me more than anything lol. Awesome workout overall. ♥️

Alexandra

Melanie

I was wondering if for the side planks we alternate or do 3 times one side and 3 the other

Alyssa padron

Emily

Hitting back and biceps today! Increase the weights as needed.

Equipments:
•dumbbells
•bench
•lat pull down machine with bar attachment

•keep shoulders back
•straight back
•engage core
•keep elbows to the side 
•slow & controlled movements

Dumbbell bicep hammer curls

•keep elbows close to body
•do not swing arms 
•bring dumbbell across your body in slow and controlled movements
•straight back
•engage core
•keep shoulders back

Cross Body Bicep Curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion
-back straight 
-core engaged 
-when coming down, extend all the way but still keep the elbows slightly bent

Dumbbell bicep curls

- Remain bent over and avoid standing up
- Keep spine neutral 
-Core engaged
-pull weight to your hip (like you’re pulling up your pants)
-keep wrist neutral and pull with back muscles

dumbbell rows

-keep shoulders rolled back
-engage core
-bring bar to chest 
-face forward

Shoulder width lat pull-down

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Back + Biceps (GYM)

•engage core 
•tap opposite hand to opposite shoulder 
•try not to rock as much and hold still

Shoulder Tap Planks

•core engaged 
•move side by side by using your obliques 
•keep hands on floor 
•touch your heel

Penguins

Side Plank

Week 1: Day 3 - Back & Biceps

Haven’t been motivated to hit the gym due to not being able to find workouts that worked for me and it’s day 1 and I feel so much better and it was such a good workout!!!

Alexis

After coming back from the gym after a 4 week hiatus, I feel pumped once again! Thank you! ♥︎♥︎♥︎

Jana Chang

Week 1: Day 1- Shoulders & Triceps

Felt it everywhere I was suppose to … I think 🥲🤣 Get it I guess 😭💪🏽

Juliann

My legs and abs have never felt so horribly amazing, best leg day i’ve had in a long time 😂❤️

Week 1: Day 2 - Full Legs

I can definitely start seeing a difference in my arms and in my waist.

Madison

Week 1: Day 4 - Full Body

Megan

Sylvia

My sister and I did this and it was crazy painful! But totally worth it 🤩

Kryzl

Week 1: Day 5 - Glutes

Loved loved loved your workout!
Your demos help so much. Im so happy with my first workout!

Gabriela

Krystel

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Camelia

Sandra

Week 2: Day 1- Shoulders & Triceps

Natalie

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Week 2: Day 3 - Back & Biceps

You kill me everyday.. but this one??? Oh this is the one 💪🏽

Kicked my butt;; but I can already tell such a huge difference in my form and muscle movements/strength by using your tips!

Week 1: Day 3 - Back & Biceps

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