Name: Playbook - Rachel Nicole - Back + Biceps
Uploaded: 2023-01-07T13:57:37.278Z
Duration: 45 min
Description: Back + Biceps

Off work early, worked out in scrubs but got it in!! Hope you are having the best day!! Enjoy your summer!! Time speeds away from us mommas!!!

Bailey

Description: 
Upper body pull strength day. 


Equipment Needed:
Dumbbells [Can sub kettle bells]
Cable Machine [Can sub resistance bands]


Notes: 
There are super sets in this workout. A super set is a compounded set where you’ll perform one exercise than the next back to back without rest between the exercises. 


Suggestions:
Pick a weight that allows you to complete the rep ranges but is still challenging. You should not feel like you can “breeze” through the movements.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Straight Arm Pulldown

Face Pulls + DB Curls 
super set for 3 rounds

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Super Set A

Single Arm Cable Row + Single Arm Cross Body Cable Curl Super Set

*complete each exercise for both sides before moving to next.

Single Arm Cable Row

Cross Body Cable Curl

Super Set B

Back + Biceps

Do we go up in weight? 
Maybe some alternative for things incase people need to improvise

Yohana Lara

Chest + Shoulders

Warning: don’t do this workout on days you are washing your hair. 😂Seriously, this was a great. I also love the videos because it shows you proper form, and helped me realize there are two exercises I’ve always done wrong.

Angie

Back + Arms

Toned Arms AMRAP

Tiffany

Taylor

Shoulders, Biceps + Triceps

Now let’s get them shoulders😉Hope you are getting settled❤️

Quick weekend away and now a week later I’m back at it! Gunna add some shoulder work tonight too!

Push Pull Day [chest, biceps + back]

Chest + Arms [Tris + Bis]

Great workout! Just what I needed to get back into weight training

Clarissa

Katie

Shoulders + Back💪🏼

Chest + Arms

I love this workout! Not only is it an a** (or upper body) kicker, but I love that most of it is in one machines are, so you don’t have to walk around from one machine to the next.

Back + Biceps

Community

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