Name: Playbook - Samantha Skolkin - Back/Bis/Abs Week 3 Day 3
Uploaded: 2021-10-01T04:06:17.460Z
Duration: 60 min
Description: Back/Bis/Abs Week 3 Day 3

This has been a great program for me. I typically do powerlifting programs but I wanted to challenge myself and this has been perfect!!

Sekela

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. Repeat for prescribed amount of sets and reps.

WG Lat Pull Down

Use the V-bar and attach it to the cable machine and sit down

Place your feet on the platform or crossbar provided with knees slightly bent and arms extended straight

Lock your knees, tighten your spine, and retract with your shoulder blades and flex the elbows

Once you reach a 90-degree angle from your legs, return to start position

Repeat for the recommended amount of repetitions

Seated Cable Close Grip Row

Sit down at a cable machine with a row attachment and a single D-handle that allows you to grip with a single hand. 

With your knees slightly bent, spine neutral and shoulder blades together, bend at the hips to grasp the handle so that the palm neither faces up nor down but straight to the side (on the same side as your body).

Brace through the core before beginning the movement.

Pull the handle to your chest, keeping your back upright and tight throughout the movement. 

Focus on bringing the shoulder blades together at the end of the range of movement. 

Return to the start position under control, maintaining the same braced position in your torso.

Do not flex or bend the spine at any point. Keep the hips and lumbar spine locked in place - all of the movement should come from the shoulder blade and the arm. 

Also do not push the head forward at the end of the movement. Instead, focus on completing the range of motion in the shoulder blades.

Repeat for prescribed reps on one side, then on the other. This counts as one set!!

One Arm Neutral Grip Seated Cable Row

To start, you need a bench or a sturdy platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it.

Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. 

Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. 

Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. 

Lower the dumbbell slowly until your arm is fully extended again. 

Do all your reps on one arm before switching to the other side.

Bent Over DB Row

Place a rope attachment on a low pulley and stand facing the machine. (You should be about 12 inches away from it.)

Grasp the rope with a palms-in grip. Stand straight up while keeping the natural arch of your back and torso stationary.

Pull your elbows in to your side and keep them in position during the entire exercise. This is the starting position for the exercise.

Use your biceps to pull your arms up until your biceps touch your forearms.

Squeeze your biceps at the top, then slowly bring your weight back to the original position.

Repeat the process for the prescribed number of repetitions

Standing Cable Rope Curls

To perform this movement you will need a preacher bench and an E-Z bar or a preacher machine. Grab the close inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar/handle attachment.

With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar/handles at shoulder length. This will be your starting position.

Slowly lower the bar until your upper arm is extended and the biceps is fully stretched.

Use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.

Repeat for the recommended amount of repetitions.

Preacher Curls

The name “21” come from doing 7 reps three times from different starting and ending positions. This is a killer bicep workout! (I show you 3 reps each in my demo)

Stand up straight holding barbell with arms fully extended at your waist and with both feet about shoulder width apart.

Both hands should be shoulder width or just past shoulder width apart.

While holding the upper body and arm stationary, curl the bar forward while contracting the biceps until your arms form a 90 degree angle and repeat for 7 reps.

Then move the bar until your arms are at shoulder level and go down until your arms are at a 90 degree angle and repeat for 7 reps.

Then start while holding the bar with your arms fully extended and curl the bar up until your hands are at shoulder level for 7 reps.

Your elbows should not move forward or backward during the entire exercise.

As you return the arms down to the starting position follow the same line down.

Repeat for the recommended amount of repetitions.

You will be doing bicycles and lying scissor kicks with no rest in between those two exercises. 

One minute rest between superset!

3 total rounds.

Pull your knee toward your chest while rotating your upper torso 

Bring your opposite elbow to your knee 

Repeat on the opposite side

Focus on engaging your core

Left knee right knee = 1 rep

Repeat for prescribed amount of reps!!

Bicycle crunches

Lie flat on the floor, with your legs extended in front of you. 

Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.

Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Lying Scissor Kicks

Ab Superset

Back/Bis/Abs Week 3 Day 3

Great workout! By lunges I was hobblin’! 😂😂😂😂

Courtney Hawkins

It was a good challenge workout! Just what I needed

Nikia

Nikki

Legs (quads) Week 1 Day 1

Absolute burner! I appreciate SO MUCH the detailed form explanations. Gotta keep those in check sometimes 😊

Devan

The soreness from the leg workout has now been replaced with the soreness after this workout.  I love the challenge!!

This was a great workout and I did it from home! I will be doing more🥵

Cindy

Delts/Tris/Abs Week 1 Day 2

Dawn Ralston

Week 1 Day 3 ✌🏻 so far so good! Glad I decided to start.

Back/Bis/Abs Week 1 Day 3

As always! Amazing workout! Feelin stronger each time And not as sore 😁🤣

🔥🔥🔥🔥🔥🔥 pure 🔥🔥🔥🔥🔥🔥🔥

Usa08092011

Legs (posterior) Week 1 Day 4

Physically and mentally tired from work routine . Not really working out nighttime either . Usually that's the first thing I do in the am !
Not regretting completing my 5th day though from the program yet 6th day working out ! 
Very challenging day as well ! I'll never regret pushing through failure . Cant wait to see the results at the end of the 4-5 weeks . 
As usual very grateful to you samantha !! Cant stress enough how awesome this program is !! 🔥🙏🏼❤

Delts/Tris/Abs Week 1 Day 5

Skipped Friday’s took active rest Saturday but backed tracked on Sunday to do Friday’s and finished Week 1 Day 6 today! Can’t skip! ✌🏻👊🏻

Back/Bis/Abs Week 1 Day 6

Quads always killed me before. Today I was able to go up weight in everything! I always loved shoulder day the best, but this program - I look forward to leg day! It has become my favorite day! 🙌🏻🥰

Back/Bis/Abs Week 3 Day 3

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