Name: Playbook - Raquel Santos - W3: Back & Bis
Uploaded: 2024-01-25T06:59:06.575Z
Duration: 75 min
Description: W3: Back & Bis

W3: Back & Bis
W3/D3

*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

2. Pull-up (assisted or regular) - 5x5

3a. Half kneeling single arm high row - 4x8 each side
3b. Wide grip straight arm pulldown - 4x12-15

4. Seated cable rope row - 5x15,12,10,8,6 *Increase weight as reps decrease 

5a. Seated bent over rear delt fly - 4x12
5b. Single arm dumbbell row - 4x8-10 each side 

6. 1.5 rep rope curls - 6x5 w/10s iso hold on last rep

Banded bird dogs

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

Hyperextensions

Core Activation (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 up (assisted or regular)

Half kneeling single arm high row

Wide grip straight arm pulldown

Superset

Seated cable rope row

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell fly

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

1.5 rep rope curls

W3: Back & Bis

W3: Shoulders & Arms

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 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

W3: Back & Bis

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