Name: Playbook - Samantha Skolkin - Back/Bis/Abs Week 3 Day 6
Uploaded: 2021-10-01T04:06:17.476Z
Duration: 60 min
Description: Back/Bis/Abs Week 3 Day 6

Nikia

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

Grab the V-bar with the palms facing each other

Stick your chest out and lean back slightly

Using your lats, pull the bar down as you squeeze your shoulder blades

Pull down towards the top of your chest

Pause and return to the initial position

Close Grip Lat Pull Down

Attach a D-handle and position yourself as you would for a regular lat pulldown.

Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully engaged, arm fully extended and chest out. 
(You may need to stand up first to pull the handle to you, then sit down on the seat.)

With your working arm fully extended, lean back 10–15 degrees and look straight forward.

Drop your shoulders and avoid pinching or shrugging your neck.

Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.

Slowly release the bar back to the start and repeat for the prescribed amount of reps!!

Unilateral Neutral Grip Lat Pull Down

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

Stand up straight while holding an EZ curl bar at the wide or inner handle. (I prefer to perform this exercise with a close grip because a close grip targets the long (outer) head of the biceps which makes up the peak. Switching to a wide grip targets the short/inner part or the bicep which allows you to use more weight)

The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.

Now, while keeping your upper arms stationary, curl the weights forward while contracting the biceps. Focus on only moving your forearms.

Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.

Then slowly lower the bar back to the starting position.

Repeat for the recommended amount of repetitions.

Standing EZ Bar Curls

You will be doing lying scissor kicks and planks with no rest in between!

One minute rest in between superset!

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

Get into a prone position on the floor, supporting your weight on your toes and your forearms. 

Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible or the prescribed time.

To increase difficulty, an arm or leg can be raised.

Plank

Ab Superset!

Back/Bis/Abs Week 3 Day 6

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

Courtney Hawkins

It was a good challenge workout! Just what I needed

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!!

Sekela

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 6

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