Name: Playbook - Nona Bayat - Week 3: Day 3 - Back & Biceps
Uploaded: 2021-10-15T04:55:48.192Z
Duration: 65 min
Description: Week 3: Day 3 - Back & Biceps

It was an amazing workout, really made me sweat!

Emmely

Natalie

Indi

Nevaeh

Amnah

It went really great! My form for my lat pull down gotten better because of your help!❤️

Marisol

Eimy A

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 3: 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

Clarisse

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 😂❤️

Melissa

Week 1: Day 2 - Full Legs

Leyla

Nicki

Week 1: Day 3 - Back & Biceps

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

Madison

LaRaelle Aceves

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

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Adri

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 3: Day 3 - Back & Biceps

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