Name: Playbook - Richelle Jesse - Pull Day (Back Focused)
Uploaded: 2023-07-24T01:13:53.193Z
Duration: 40 min
Description: Pull Day (Back Focused)

Dumbbell Narrow Row

Complete the following reps for each side!

Dumbbell Narrow Row (alternating)

Bent Over Reverse fly

- 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

Push-ups

Superset 1

- Start with back flat in a kneeling position (on right knee and hook band underneath right foot.
- Engaging lats, pull band back with left hand to left side.
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- switch sides

single arm rows (across body)

- Begin with band hooked under feet. 
- hinge forward with soft knees
- Lift the band up pull back keeping elbows tucked in.

Banded rows

Superset 2

Bicep Curl with Hold (each side)

- Grip the dumbbells together
- Keep your elbows close to your body
- Curl the dumbbells towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

close grip bicep curls

- 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

Kneeling Wide Curl

Bicep Circuit

Pull Day (Back Focused)

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

✨Biceps, Back & Core✨

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

Pull Day (Back Focused)

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