Name: Playbook - Sadielee Thomas - WO3 Back & Biceps
Uploaded: 2024-04-19T20:25:01.250Z
Duration: 30 min
Description: WO3 Back & Biceps

Freya MacCormack

Rach

Braydey

The Back and Bicep Workout is a focused training session designed to strengthen and develop the muscles in your back and biceps. This workout is specifically designed to be performed using dumbbells and resistance bands, making it convenient and accessible for both home and gym environments.

The workout incorporates a variety of exercises that target different areas of the back, including the lats, rhomboids, and lower back muscles. Additionally, it includes exercises that effectively engage the biceps, helping to build strength and definition in these muscles.

It is important to note that progressive overload is a key principle in this workout. Progressive overload refers to gradually increasing the demands placed on your muscles over time, which helps stimulate further adaptation and growth. To achieve progressive overload in your leg workout, consider the following strategies:

1. Increasing Resistance: As you become stronger and more comfortable with the exercises, gradually increase the weight of the dumbbells. This additional resistance will challenge your muscles and promote continued progress.

2. Increasing Reps and Sets: Another way to achieve progressive overload is by increasing the number of repetitions (reps) or sets performed for each exercise. For example, you can start with 3 sets of 10-12 reps and gradually progress to 4 sets of 12-15 reps.


3. Adjusting Tempo: Manipulating the tempo of your repetitions can also contribute to progressive overload. Slowing down the lowering phase (eccentric phase) of the exercise or adding pauses at the bottom of the movement can increase time under tension and intensify the workload on your muscles.

4. Varying Exercise Difficulty: As you gain strength and confidence, consider progressing to more challenging variations of the exercises.

Here are the steps to perform a DB bent-over reverse fly:

1. Stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands with your palms facing each other.

2. Bend forward at the hips, keeping your back straight, until your upper body is almost parallel to the ground. Your arms should be hanging straight down towards the floor.

3. Engage your shoulder blades by squeezing them together and lift the dumbbells out to the sides of your body, keeping your elbows slightly bent.

4. Lift the dumbbells until your arms are parallel to the ground. Pause for a second at the top of the movement.

5. Slowly lower the dumbbells back down to the starting position.

6. Repeat the movement for the desired number of reps.

Make sure to keep your back straight and your core engaged throughout the exercise. Use a weight that allows you to maintain proper form while still challenging your muscles. You can also vary the angle of your arms to target different areas of your shoulder muscles.

DB Bent-Over Reverse Fly

Here are the steps to perform a branded seated cable row:

1. Attach a V-shaped handle to the cable machine at a low setting and sit on the bench facing the machine.

2. Place your feet on the footrests and grab the handles with your palms facing each other. Keep your arms extended and your back straight.

3. Pull the handles towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together.

4. Hold the position for a second and then slowly release the handles back to the starting position.

5. Repeat the movement for the desired number of reps.

Make sure to keep your back straight and your core engaged throughout the exercise. Avoid rounding your shoulders or hunching over. Use a weight that allows you to maintain proper form while still challenging your muscles. You can also adjust the height of the cable machine to target different areas of your back muscles.

Banded Seated Cable Row

Here are the steps to perform DB seated bicep curls:

1. Sit on a bench with your back straight and your feet flat on the floor.

2. Hold a dumbbell in each hand with your palms facing up.

3. Keep your elbows close to your sides and curl the dumbbells towards your shoulders.

4. Squeeze your biceps at the top of the movement and hold for a second.

5. Slowly lower the dumbbells back down to the starting position.

6. Repeat the movement for the desired number of reps.

Make sure to keep your back straight and your elbows close to your sides throughout the exercise. Avoid swinging the weights or using momentum to lift the dumbbells. Use a weight that allows you to maintain proper form while still challenging your muscles. You can also try different variations of the bicep curl, such as alternating arms or using a hammer grip.

DB Seated Bicep Curls

Here are the steps to perform a DB bent over row:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

2. Hinge forward at the hips, keeping your back straight and your core engaged, until your upper body is parallel to the ground.

3. Let your arms hang straight down towards the floor with your palms facing towards your body.

4. Keeping your elbows close to your sides, lift the dumbbells towards your chest, squeezing your shoulder blades together at the top of the movement.

5. Hold for a second, then lower the dumbbells back down to the starting position.

6. Repeat the movement for the desired number of reps.

Make sure to keep your back straight and your core engaged throughout the exercise. Avoid rounding your shoulders or arching your back. Use a weight that allows you to maintain proper form while still challenging your muscles. You can also try different variations of the bent over row, such as using a single arm or alternating arms.

DB Bent Over Row

Here are the steps to perform wide DB bicep curls:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing away from your body.

2. Keep your elbows close to your sides and lift the dumbbells up to your chest level.

3. Slowly lower the dumbbells down to your sides, keeping your elbows in place.

4. As you lower the dumbbells, rotate your palms so they face towards your body.

5. Once the dumbbells are at your sides, lift them back up to chest level, rotating your palms back to their starting position.

6. Repeat the movement for the desired number of reps.

Make sure to maintain proper form throughout the exercise, keeping your elbows close to your sides and your back straight. Use a weight that challenges your muscles without compromising your form. You can also try different variations of bicep curls, such as hammer curls or concentration curls, to target different areas of your biceps.

DB Wide Bicep Curls

Here are the steps to perform a single arm db row:

1. Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand with your palm facing your body.

2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your abs engaged.

3. Let the dumbbell hang down at arm's length towards the floor.

4. Pull the dumbbell up towards your ribcage, keeping your elbow close to your body.

5. Squeeze your shoulder blade at the top of the movement and hold for a second.

6. Lower the dumbbell back down to the starting position.

7. Repeat the movement for the desired number of reps on one side before switching to the other side.

Make sure to keep your back straight throughout the exercise and avoid swinging the weight up with momentum. Use a weight that challenges your muscles without compromising your form. You can also try different variations of rows, such as bent-over rows or inverted rows, to target different areas of your back.

Single-Arm DB Row

Here are the steps to perform db alternating bicep curls:

1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand with your palms facing forward.

2. Keep your elbows close to your sides and your shoulders relaxed.

3. Begin by curling one dumbbell towards your shoulder, rotating your palm towards your shoulder as you lift.

4. Squeeze your bicep at the top of the movement and hold for a second.

5. Lower the dumbbell back down to the starting position and repeat the same movement with the opposite arm.

6. Continue alternating between arms for the desired number of reps.

Make sure to keep your elbows stationary throughout the exercise and avoid swinging the weights up with momentum. Use a weight that challenges your bicep muscles without compromising your form. You can also try different variations of bicep curls, such as hammer curls or concentration curls, to target different areas of your biceps.

Alternating DB Bicep Curls

Here are the steps to perform db hammer curls:

1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand with your palms facing inwards towards your body.

2. Keep your elbows close to your sides and your shoulders relaxed.

3. Begin by curling one dumbbell towards your shoulder, keeping your palms facing inwards throughout the movement.

4. Squeeze your bicep at the top of the movement and hold for a second.

5. Lower the dumbbell back down to the starting position and repeat the same movement with the opposite arm.

6. Continue alternating between arms for the desired number of reps.

Make sure to keep your elbows stationary throughout the exercise and avoid swinging the weights up with momentum. Use a weight that challenges your bicep muscles without compromising your form. Hammer curls target the brachialis muscle in addition to the biceps, which can help create a more well-rounded arm.

WO3 Back & Biceps

Community

More workouts from Sadielee Thomas