Name: Playbook - Raquel Santos - W2: BACK/BIS (At-Home Friendly)
Uploaded: 2024-01-19T06:19:06.837Z
Duration: 70 min
Description: W2: BACK/BIS (At-Home Friendly)

W2: BACK/BIS (At-Home Friendly)
W2/D3

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

1. Gym: 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

1. Home: Superset 
- DB pendlay row - 4x12-15
- Floor pullover - 4x15-20

2. Superset:
- Single arm bent over row - 3-4x12 each side
- Bent over rear delt fly - 3-4x12

3. Gym: Close grip lat pulldown - 5x12,10,8,6,4 *Increase weight as reps decrease 

3. Home: Banded lat pulldown - 3-4x20

4. Biceps Triset: 
- Hammer curls - 3x12-15
- Zottman curls - 3x12-15
- Alternating DB curls - 3x8-10 each side

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

1. Gym option: Bent over barbell row (underhand grip)

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

Dumbbell pendlay row

Barbell floor pullover w/tabletop legs

1. Home option: Superset

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

One arm dumbbell rows

Dumbbell bent over rear delt flyes

Superset

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

3. Gym option: V-bar close grip lat pulldown

3. Home option: Banded straight arm pulldown

Seated hammer curls

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Seated dumbbell zottman curl

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Biceps Triset

W2: BACK/BIS (At-Home Friendly)

W3: Shoulders & Arms

W3: Back & Bis

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

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 PULL DAY (Back & Bis)

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

W2: BACK/BIS (At-Home Friendly)

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