Name: Playbook - Samantha Skolkin - Back/Bis/Abs Week 4 Day 3
Uploaded: 2021-10-01T04:06:17.486Z
Duration: 60 min
Description: Back/Bis/Abs Week 4 Day 3

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

You will be doing Seated Close Grip Cable Row drop-sets. 

Start with your heaviest weight for 10 reps then immediately drop the weight and do 10 more reps. This = 1 set. 

You will be doing 2 sets in total for a total of 40 reps!

Set #1: 10 reps, 10 reps
Rest 45 seconds
Set #2: 10 reps, 10 reps


Feel the burn! Try not to stop when it hurts! Keep pushing!!!

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

Seated Close Grip Row *Dropset* after every set

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

Start by grabbing the bar with a double underhand grip, slightly outside shoulder width.

Hinge over by pushing your hips back with your core braced and shoulders retracted to protect your spine. Keep your back flat.

The bar should sit slightly below the knee as long as the lower back stays flat and the core fully engaged.

Drive the elbows back until they’re even with your body and the bar near your abdominals.

Remember to stick your chest out while pulling the shoulders down and back.

Squeeze for maximal muscular contraction and then slowly lower the weight under control to the starting position.

Repeat for prescribed amount of reps.

Bent Over Underhand Barbell 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

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.

Use one arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh.

Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.

While holding the upper arm stationary, curl the weights forward while contracting the biceps. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbells back to starting position. 

**Caution: Avoid swinging motions at any time.**

Repeat for the recommended amount of repetitions. Then repeat the movement with the other arm.

Concentration 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 crunches and lying scissor kicks with no rest in between those two exercises. 

One minute rest between superset!

3 total rounds.

Lay flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. 

If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Now place your hands lightly on either side of your head.

While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. 

Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. 

At the top of the movement, contract your abdominals hard and keep the contraction for a second. 

Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

After the one second contraction, begin to come down slowly again to the starting position as you inhale. Repeat for the recommended amount of repetitions.

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

Abs Superset!

Back/Bis/Abs Week 4 Day 3

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 4 Day 3

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