Name: Playbook - Penny Barnshaw - W2/D2 Back, Biceps, Conditioning [Challenge WK 2/Day 2]
Uploaded: 2024-02-22T02:30:26.567Z
Duration: 60 min
Description: W2/D2 Back, Biceps, Conditioning [Challenge WK 2/Day 2]

So good went heavier than my comfort zone pushed through, lots of grunting but i did it!

Erin

Tess

Happy Tuesday ✌️

Workout Details

Warm Up - 5 -10 Minutes General Cardio

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells

Single Set 1
Deadlift 3 x10-12 reps (+ 2 warm up sets)
*without compromising form, try and increase your weight from last week.

Single Set 2
Band Assisted Pullups 4 x2-4 reps 
[Advance to Unassisted Pullups]
[Modify to Machine Assisted/Inverted Row]

Compound Set 3
3a.Seated Row 4 x8-10 reps (modify to chest supported band row for home)
3b.DB Bentover Reverse Fly 4 x8-10 reps
.
Triple Set 4
4a.Lat Pulldown 3 x10-12 reps (modify to DB Pullover for home)
4b.Hammer Curl 3 x10 reps 
4c.Alt Hammer Curl 3 x10 reps total
.
Single Set 5
BB Bicep Curl 3 x20 reps
.
Conditioning
3 Rounds
Back Extension 30 secs work/10 secs rest
KB Swing 40 secs work/10 secs rest
*modify back extension to bench back extension or floor superman

Barbell Deadlift

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Dumbbell Seated Reverse Fly

Compound Set 3-Seated Row/Fly

- 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

Dumbbell Seated Hammer Curl

Dumbbell Seated Alternating Arm Hammer Curl

Triple Set 4-Lat Pulldown/Curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Conditioning
3 Rounds
Back Extension-30 secs work/10 secs rest
KB Swing- 40 secs work/10 secs rest

Back Extension-Modify to bench or floor back extension 

KB Swing- Modify to Dumbbell Swings

Back Extension

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

Conditioning-Back Extension/Kb Swings

W2/D2 Back, Biceps, Conditioning [Challenge WK 2/Day 2]

Week 1 Day 1!!! Leg extensions harder than they look !! 👊🏽💪! Thanks Penny !

Wow kicked my rear-end. I've been following on YouTube and was excited to try this new platform. I invested in a home gym set up and this is perfect! Keep up the great work!

Samantha

Awesome workout!!! Absolutely loved it...hit my quads goooood!!

Natascha Knott

W1/D1 Quads,Calves, Conditioning [Challenge WK 1/Day 1]

Not sure I liked the workout hard but I don’t get the pull ups. Maybe I need I thicker band 😂💪🏻

Madeleine

W1/D2 Back, Biceps, Conditioning [Challenge WK 1/Day 2]

Arlene

W1/D3 Chest, Triceps, Conditioning [Challenge WK 1/Day 3]

Great workout! Def needed this one since I tend to neglect these exercises

Lisa

W1/D4 Glutes, Hammies, Conditioning [Challenge WK 1/Day 4]

CAN I SWEAR HAHAHA OMG THAT WAS BRUTAL! Failed attempt at the wall burpees went to far forward and missed the wall smashing my knees on concrete. (Knees are ok now ) But modified to weighted burpee donkey kicks.

Doreen

Hot dang!  I’m dripping buckets o’ sweat!

W1/D5 - Full Body Friday [Challenge WK 1/Day 5]

My arms are toast!
20 hanging knee ups was mean i only made 10 each round.

Loved this workout, good length and variety!

Veronica

And I though I had strong shoulders…🤣

W1/D6 Shoulders, Core, Conditioning [Challenge WK 1/Day 6]

Loved it! Wall sit at the end wasn’t very nice miss Penny hahaha quads are on fire!

Great workout! Would be great to get dumbbell alternatives for the barbell exercises 😄

I was feeling great until the calf raises 😂 my calves were burnin!

Gina

W2/D1 Quads,Calves, Conditioning [Challenge WK 2/Day 1]

W2/D3 Chest, Triceps, Conditioning [Challenge WK2/Day 3]

Started getting sore half way in haha god help my glutes tomorrow

Great workout! Love how I always finish in the cardio zone.

Love this ! Booty bands ouch ! And finisher 💪💪

W2/D4 Glutes, Hammies, Conditioning [Challenge WK 2/Day 4]

KILLER! THIS WOKE ME UP ON A MONDAY MORNING.

Maria Fernanda

Ouch !!!👍👍👍👍🙌🙌🙌💪💪💪

W2/D5 Full Body [Challenge WK 2/Day 5]

Brutal lol.  Question about when doing a set that does alternating work (like the alternating lateral raises) do I do 12 reps for each arm is it 12 reps total,so actually 6 per arm.  Sorry for my confusion!  Also on the plank taps since we are alternating arms would I tap each side 30 times?  Hope it makes sense.

W2/D6 Shoulders & Core [Challenge WK 2/Day 6]

Legs are shaking 150 air squats to finish haha i secretly loved that.

50 air squats x3 along with the bike! Great finish as usual!

W3/D1 Quads,Calves, Conditioning [Challenge WK 3/Day 1]

Finisher was killer as always you really know how to use up what’s left of the energy to smash them out.

These workouts take me every bit of an hour!  Kudos to the person finishing in 45!  💯

W3/D2 Back & Bi’s, Conditioning
[Challenge WK 3/Day 2]

Kelly

W3/D3 Chest & Tri’s,Conditioning
[Challenge WK 3/Day 3]

Wowzers! My legs are officially dead. Not sure ill be able to walk out of the gym. :)

W3/D4 Glutes, Hams,Conditioning
[Challenge WK 3/Day 4]

Omg over 500cals and 1 hour and I couldn’t get through more than 1 round in circuit 2 so went hard and heavy for round 1.
BRUTAL WORKOUT !

Wahoo for Friday ! Short on time so managed all of first round. Plus 2 sets of 2nd. Plus Russian Twist finisher !! Thx Penny !

W3/D5 Full Body Friday
[Challenge WK 3/Day 5

W3/D6 Shoulders, Core, Conditioning
[Challenge WK 3/Day 6]

W4/D1 Quads,Conditioning [Challenge WK 4]

W4/D2 Back,Bi’s & Conditioning
[Challenge WK 4/Day 2]

W4/D3 Chest, Tri’s,& Conditioning [Challenge WK 4/Day 3]

W4/D4 Glutes, Hammies & Conditioning [Challenge WK 4/Day 4]

Nicole

W4/D5 Full Body Friday [Challenge WK 4/Day 5]

W4/D6 Shoulders, Abs, Conditioning [Challenge WK 4/Day 6]

W5/D1 Quads,Calves & Conditioning [Challenge WK 5/Day 1]

W5/D2 Back, Bi’s & Conditioning
[Challenge WK 5/Day 2]

W5/D3 Chest, Tri’s & Conditioning [Challenge WK 5/Day 3]

These frog pumps and ball leg curls are awful! 😂😂

Great workout! With the progression I feel like I'm getting stronger and my endurance has improved.

W5/D4 Glutes, Hammies & Conditioning [Challenge WK 5/Day 4]

Hardest workout I've done in this program, I modified by using DB instead of the BB at times so I could make it through the reps. I'm dripping in sweat!

W2/D2 Back, Biceps, Conditioning [Challenge WK 2/Day 2]

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