Name: Playbook - Raquel Santos - HOTEL GYM PULL DAY (Back & Bis)
Uploaded: 2023-02-26T01:13:09.816Z
Duration: 45 min
Description: HOTEL GYM PULL DAY (Back & Bis)

BACK & BICEPS

1️⃣ SUPERSET 
- DB Bent over single arm rows into double arm rows - 3x5 single arm rows on each arm into 10 double arm rows
- DB single arm hammer curl into double arm hammer curls - 3x5 single arm curls on each arm into 10 double arm curls

2️⃣ SUPERSET 
- Deadlift to bent over row - 3-4x15
- Dumbbell bicep curl - 3-4x15

3️⃣ TRISET 
- Renegade rows - 3x16 (8 each side)
- DB pullover leg lift - 3x15
- Concentration curls - 3x8 each side

4️⃣ SUPERSET
- Single arm DB wide row - 3-4x10 each side
- Alternating cross body hammer curl - 3-4x20 (10 each side)

- DB Bent over single arm rows into double arm rows - 3x5 single arm rows on each arm into 10 double arm rows
- DB single arm hammer curl into double arm hammer curls - 3x5 single arm curls on each arm into 10 double arm curls

DB Bent over single arm rows into double arm rows

DB single arm hammer curl into double arm hammer curls

Superset 1

- Deadlift to bent over row - 3-4x15
- Dumbbell bicep curl - 3-4x15

Deadlift to bent over row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset 2

- Renegade rows - 3x16 (8 each side)
- DB pullover leg lift - 3x15
- Concentration curls - 3x8 each side

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

Dumbbell renegade rows

Dumbbell pullover leg lift

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Triset

- Single arm DB wide row - 3-4x10 each side
- Alternating cross body hammer curl - 3-4x20 (10 each side)

Single arm dumbbell wide row

Alternating cross body hammer curls

Final Superset

HOTEL GYM PULL DAY (Back & Bis)

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)

BACK & BIS (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)

CHEST/SHOULDERS/TRIS (GYM)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

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

Back/Chest/Core

Back & Shoulders

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

HOTEL GYM PULL DAY (Back & Bis)

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