Name: Playbook - Nona Bayat - Week 5: Day 3 - Back & Biceps
Uploaded: 2021-10-15T04:57:45.167Z
Duration: 65 min
Description: Week 5: Day 3 - Back & Biceps

Loving this program and the differences I’m seeing in my performance and muscle tone 💪🏼🫶🏼

Langley

Maria Cruz

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 5: 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

Natalie

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!

Emmely

Week 2: Day 4 - Full Body

Still trying to perfect my form on the hip dips but I’ve grown to love doing cardio on the stair master over a treadmill/running. ❤️❤️❤️ love love love learning from you!

I love when my butt hurts this much 💪🏽😝

Emilia

Week 2: Day 5 - Glutes

Alyxandra

Week 2: Day 6 - Full Upper Body

Arm day is usually boring for me but today was great!!🫶

It was amazing. Suprised my self with the endurance I am building up!!!

Week 3: Day 1- Shoulders & Triceps

It felt good to get back into it after giving myself a break to move houses! Great workout to come back to!

sabrina

Lily

Week 3: Day 2 - Full Legs

It was an amazing workout, really made me sweat!

Indi

Week 3: Day 3 - Back & Biceps

I got sick after I did this,, I think i overworked myself. But it helped me learn my limits and take care of myself more.

This full body one is the only thing to make me sweat 🥵🥵!!!

Cecilia10

Week 3: Day 4 - Full Body

Another amazing workout just as always❤️

Jennifer

Week 3: Day 5 - Glutes

I feel myself getting stronger! We were able to up the weight this week!

Coral

Week 3: Day 6 - Full Upper Body

🔥 this was great! My Triceps are on fiiiiiiyahh

Ashlen

Week 4: Day 1- Shoulders & Triceps

I love and hate leg day at the same time!The burn is so good!🔥🔥🔥❤️Love Nona

Araxi

Kenzie

Week 4: Day 2 - Full Legs

I started over after 2 months! Was hard but I killed it 💪🏽

Nevaeh

Week 4: Day 3 - Back & Biceps

Rachael

I hate Sunday’s. I do this on Sunday (cuz it fits my school schedule better) and I hate Sunday’s but I still do them and it always kills me. But I kill the other days 🤪

Week 4: Day 4 - Full Body

Carla

Week 4: Day 5 - Glutes

Casey

Week 4: Day 6 - Full Upper Body

Week 5: Day 1- Shoulders & Triceps

melania malla

Seeing some contour on body! Thank you Nona!

Shradhdha

Love this workout, we do it every Saturday ❤️‍🔥

Cady

Week 5: Day 2 - Full Legs

I felt good today and so the workout felt good! Usually I struggle to do full body but today was amazing!

Tiamarie

Week 5: Day 4 - Full Body

Schnael 😍

Litzi

Week 5: Day 5 - Glutes

I just finished the program! I took me longer because I moved to another country but I’m glad I did it! 💪🏽

Nona your workouts are incredible, I have officially finished my 5 weeks challenge and I’m ready to start the 75 days. This has really giving me some confidence back!

Week 5: Day 3 - Back & Biceps

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