Name: Playbook - Sadielee Thomas - W7/D3 Back & Biceps
Uploaded: 2024-05-16T17:40:22.146Z
Duration: 60 min
Description: W7/D3 Back & Biceps

**Assisted Pull-Ups with Machine:**
1. Set Up: Adjust the counterweight.
2. Positioning: Hang from the bar with arms fully extended.
3. Assistance: Use the machine to assist pull-ups.
4. Full Range of Motion: Lower down with control.
5. Repetition: Perform for desired reps.

**Assisted Pull-Ups with Resistance Band:**
1. Setup: Secure a resistance band.
2. Attach to Body: Place foot/knee in the band loop.
3. Grip: Grab the pull-up bar with an overhand grip.
4. Assistance: Allow the band to assist pull-ups.
5. Controlled Descent: Lower down with control.
6. Repetition: Perform for desired reps.

Assisted Pull-Ups

**Reverse Grip Bent Over Row on Smith Machine:**
1. Setup: Position a bar on the Smith Machine at an appropriate height.
2. Grip: Grab the bar with a reverse grip (palms facing you), hands slightly narrower than shoulder-width apart.
3. Stance: Stand with feet shoulder-width apart, knees slightly bent.
4. Bend Over: Hinge at your hips, keeping your back straight, chest up, and core engaged.
5. Row: Pull the bar towards your lower chest, squeezing your shoulder blades together.
6. Lower with Control: Extend your arms, lowering the bar back down with control.
7. Repetition: Perform the exercise for your desired number of repetitions.

Reverse Grip Bent Over Row on Smith Machine

**Wide Grip Lat Pulldown:**
1. Setup: Adjust the lat pulldown machine with a wide bar attached to the high pulley.
2. Grip: Grasp the bar with a wide overhand grip, hands positioned wider than shoulder-width apart.
3. Kneeling or Seated: Kneel or sit facing the machine, ensuring your knees are securely under the pads.
4. Posture: Maintain an upright position with a slight backward lean, chest up, and shoulders back.
5. Pull: Pull the bar down towards your upper chest by engaging your lats and squeezing your shoulder blades together.
6. Controlled Release: Allow the bar to ascend with control, fully extending your arms.
7. Breathing: Inhale as you lift the bar, exhale as you release.
8. Repetition: Perform the exercise for your desired number of repetitions.

Wide-Grip Lat Pull Down

**Reverse Grip Lat Pulldown:**
1. **Setup:** Adjust the lat pulldown machine with a wide bar attached to the high pulley.
2. **Grip:** Grasp the bar with a reverse or underhand grip, palms facing you.
3. **Seated Position:** Sit facing the machine with your knees securely under the pads.
4. **Posture:** Maintain an upright position with a slight backward lean, chest up, and shoulders back.
5. **Pulling Motion:** Pull the bar down toward your upper chest, focusing on squeezing your lats.
6. **Controlled Release:** Allow the bar to ascend with control, fully extending your arms.
7. **Breathing:** Inhale as you lift the bar, exhale as you release.
8. **Repetition:** Perform the exercise for your desired number of repetitions.

Reverse-Grip Lat Pull Down

**Dumbbell Bicep Curls:**
1. **Setup:** Stand with a dumbbell in each hand, arms fully extended, and palms facing forward.
2. **Grip:** Hold the dumbbells with an underhand grip, keeping your elbows close to your torso.
3. **Positioning:** Keep your feet shoulder-width apart, shoulders back, and core engaged.
4. **Curling Motion:** Lift the dumbbells by flexing your elbows, bringing them toward your shoulders.
5. **Squeeze:** At the top of the movement, squeeze your biceps for a moment.
6. **Controlled Lowering:** Lower the dumbbells back to the starting position with control.
7. **Breathing:** Exhale as you lift the dumbbells, inhale as you lower them.
8. **Repetition:** Perform the exercise for your desired number of repetitions.

DB Bicep Curls

**Dumbbell Hammer Curls:**
1. **Setup:** Stand with a dumbbell in each hand, arms fully extended, and palms facing your torso.
2. **Grip:** Hold the dumbbells with a neutral or hammer grip (palms facing each other).
3. **Positioning:** Keep your feet shoulder-width apart, shoulders back, and core engaged.
4. **Curling Motion:** Lift the dumbbells by flexing your elbows, bringing them toward your shoulders.
5. **Squeeze:** At the top of the movement, squeeze your biceps and forearms.
6. **Controlled Lowering:** Lower the dumbbells back to the starting position with control.
7. **Breathing:** Exhale as you lift the dumbbells, inhale as you lower them.
8. **Repetition:** Perform the exercise for your desired number of repetitions.

DB Hammer Curls

1. Sit at cable row machine.
2. Grab handles with overhand grip.
3. Keep feet flat, knees slightly bent.
4. Sit upright with straight back.
5. Pull handles toward torso, retracting shoulder blades.
6. Squeeze back muscles at the end.
7. Extend arms forward with control.
8. Exhale when pulling, inhale when releasing.
9. Perform for desired reps.

Seated Cable Row

1. Stand facing a cable machine with a rope attachment.
2. Attach the rope to the high pulley.
3. Hold one end of the rope in each hand with palms facing each other.
4. Keep a slight bend in your elbows and maintain an upright stance.
5. Engage your core and glutes for stability.
6. Pull the rope down in front of you, extending your arms to the sides.
7. Bring the rope down until your hands are in line with your thighs.
8. Feel the contraction in your lats and hold for a moment.
9. Return to the starting position with controlled movement.
10. Exhale as you pull the rope down, inhale as you return.
11. Perform the exercise for your desired number of repetitions.

Cable Rope Straight-Arm Pull Down

1. Stand with a dumbbell in each hand, palms facing your torso.
2. Keep your feet shoulder-width apart and maintain good posture.
3. Start with one arm, curl the dumbbell towards your shoulder, keeping your elbow close to your torso.
4. At the top, squeeze your biceps and forearm.
5. Lower the dumbbell back down with control.
6. Repeat the same process with the other arm.
7. Exhale as you lift, inhale as you lower the dumbbell.
8. Perform the exercise for your desired number of repetitions.

Alternating DB Hammer Curls

W7/D3 Back & Biceps

Could only do 3 of the workouts because my gym didn’t have 2 of the machines but I didn’t mind today..the 3 I did were 😮‍💨💀
So good!!

Farrah

I like this a lot! Thank you for so detailed description of each exercise❤️

Valeriia

Samira

W1/D1 Glutes

Supreet

Lucy

W1/D2 Chest & Arms

Lindsay

W1/D3 Back & Biceps

Saru

THANK YOU for the in depth instructions for each movement! So so helpful in making sure I get the most out of the workout!

W7/D3 Back & Biceps

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