Name: Playbook - Samantha Skolkin - 1 Hr GYM Back & Bis Workout
Uploaded: 2021-11-01T12:42:18.710Z
Duration: 60 min
Description: 1 Hr GYM Back & Bis Workout

Michelle

Awesome workout. Finally back in the gym full-time and it kicked my ass - in a good way!!! Looking forward to another workout tomorrow 🥰💪🏻

Courtney Hawkins

Nikki

I think I love working out upper body. At least until my legs get stronger

Maribelle

Awesome workout! Got really challenging towards the end and I like having the timer in the app! Kept me moving

Chris

This workout is perfect if you just want to hit the gym to train your back and bis. High rep work and a SICK pump 💪 🔥 I felt swollen after this! Give it a go and let me know how you like it at the end💯

*This workout does NOT include warm up sets, please spend the time warming your muscles up and starting at a lower weight to build up to your first working set for each new exercise!*

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pull-Down

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated V-Bar Cable Row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand Grip Lat Pull-Down *floor*

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope Straight Arm Pull-Down

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

Standing EZ Bar Curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

*left arm, right arm = 1 rep*

Standing Alternating DB Curls

- Stand in front of cable machine
-Grab the rope and curl up while squeezing your biceps at the top
- Keep your core tight
-Repeat

Standing Cable Rope Curl

1 Hr GYM Back & Bis Workout

1 HOUR BACK ATTACK🥵

Vanessa

Heather

Christina

1.5 hr Glute & Ham Workout GYM!

Sekela

Arms are dead 😂 well worth it 💪🏻

1 hr Delt & Tri GYM workout 🔥

Marcela

1.5 hr Gym AMRAP Leg Day 😱 🔥

Crushed it. I enjoy your workouts so far.

Had to do this workout at home but still got a great pump

45 min GYM Shoulder Workout

1 hr GYM Delts & Tris Workout

Dawn Ralston

Great quad workout, liked high rep range. My quads were pumped!!

1 Hr GYM Back & Bis Workout

Community

More workouts from Samantha Skolkin