Name: Playbook - Raquel Santos - BACK & BIS (Gym)
Uploaded: 2024-01-12T06:40:56.742Z
Duration: 75 min
Description: BACK & BIS (Gym)

TUESDAY: BACK & BIS 
W/D2

Core Activation:
- Banded bird dog - 2-3x15 each side 
- Hyperextension - 2-3x15 *Modification: Superman 

1. Barbell bent over row (underhand grip) - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. One arm DB row - 4x10 each side 
2b. Flat bench single arm Deadbug pullover - 4x12 each side 

3. Wide grip lat pulldown - 5x20,15,12,10,8 *Increase weight as reps decrease 

4. Paused standing hammer curls - 5-6x5 (pause 3s at top of each rep)

5a. Chest supported DB row - 4x8
5b. Chest supported DB rear delt flyes - 4x12

Banded bird dogs

*Modification: supermans
- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Core Warm Up (2-3 rounds)

*Make sure to warm up properly and do 1-2 warm up sets before the working sets

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row (underhand grip)

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

Flat bench single arm Deadbug pullover

Superset

*Increase weight as reps decrease 

- 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

Paused standing hammer curls

Chest supported double arm rows

Chest supported rear delt flyes

BACK & BIS (Gym)

W3: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

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UPPER BODY FOCUSED (At-Home Friendly)

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UPPER BODY MOBILITY WARM UP/ACTIVATION

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Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

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Awesome workout and downloading for later

Denise

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