Name: Playbook - Richelle Jesse - ✨Biceps, Back & Core✨
Uploaded: 2023-07-24T01:13:53.190Z
Duration: 40 min
Description: ✨Biceps, Back & Core✨

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl (HEAVY)

Hammer Curl (MEDIUM)

Hammer Curl Drop Set

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

Dumbbell single arm row (each side)

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

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

Dumbbell bicep curls (HEAVY)

Dumbbell bicep curls (MEDIUM)

Bicep Curl Drop Set

Single Arm Band Row (right)

Single Arm Band Row (left)

Seated Narrow Row

Back Tri-set

V-Sit Curl

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

Plank Toe Taps

Suitcase Crunches

Core with Back/Biceps

✨Biceps, Back & Core✨

Back + Biceps

Back & Chest 👏🏻

Biceps!!!💪🏻

Back + Arms 🎉

Back + Biceps 💪🏻

BACK 👋🏻

Pull (Back + Biceps) & Cardio

Back & Biceps

Back & Bicep Supersets

BACK FOCUSED UPPER BODY

Holly

Pull (Back + Biceps)

BACK + BICEPS

Pull Day (Back Focused)

Biceps & Back 🥲 (EMOM)

BACK/BICEPS

Back + Biceps 🫶🏻

Back + Biceps (Supersets)

Bicep + Back

Back + Biceps + LISS

Back + Biceps 🤘🏻

Back + 1 bicep circuit

Unilateral Back + Bi’s

✨Biceps, Back & Core✨

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