Name: Playbook - Samantha Skolkin - Back/Bis/Abs Week 4 Day 6
Uploaded: 2021-10-01T23:54:05.678Z
Duration: 60 min
Description: Back/Bis/Abs Week 4 Day 6

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

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

Start by standing tall, holding two dumbbells in each hand with your feet shoulder width apart.

The palms of your hands should be facing your torso to start.

While holding the upper arm stationary, curl one arm forward while contracting the bicep until your arm is at shoulder level.

Bring that arm down while simultaneously bringing the other arm up and repeating the same movement. 

Keep going for the recommended amount of sets and reps.

Standing Alternating Bicep 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 a Tri-set with 3 ab exercises:

-Plank Hold
-Bicycle Crunches
-Hanging Leg Raises

Perform all reps for each exercise back to back with no rest in between. That = 1 set. 

You will be doing 3 total sets!

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

Pull your knee toward your chest while rotating your upper torso 

Bring your opposite elbow to your knee 

Focus on engaging your core

Repeat on the opposite side for prescribed amount of reps!!

Bicycle crunches

There are two ways to do hanging leg raises. First, I will explain how to do this exercise on the hanging leg machine (shown).

Shift your weight to your arms and allow your legs to hang straight down beneath you.

Using the strength of your core and legs, lift your legs up until they are straight out in front of you and parallel to the floor (or as high as you can go)

Slowly lower your legs down to starting position and repeat for the prescribed amount of sets and reps. 

For the hanging leg raises using a pull-up bar:

Raise your legs are high as you feel comfortable while hanging from a pull-up bar, hands facing forward, arms straight and core engaged. Lower your legs down slowly and repeat for the prescribed amount of sets and reps.

Hanging Leg Raises

Ab Tri-Set!

Back/Bis/Abs Week 4 Day 6

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!!

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! 🙌🏻🥰

Legs (quads) Week 2 Day 1

Delts/Tris/Abs Week 2 Day 2

Back/Bis/Abs Week 2 Day 3

Great workout - yet again! 👏🏻👏🏻🙌🏻💕

💀🔥💀🔥💀🔥💀🔥💀❤❤❤🙏🏼🙏🏼🙏🏼

Legs (posterior) Week 2 Day 4

Delts/Tris/Abs Week 2 Day 5

Back/Bis/Abs Week 2 Day 6

Another great leg day workout!! Loving it.

Tough af day pushed through this tough workout.  Day 1 wk 3 will leave your quads dead dead ... 🔥🙏🏼❤
Beyond Grateful and enjoying the process!!!

Legs (quads) Week 3 Day 1

I'm not gonna comment again on how amazing the program is . At the end of day if all the ratings are not enough for yall consider spending just$1! just $1 for the first month put your brain into it n see for yourselves ! 
But im gonna share this ! 
It becomes painful and tiring when you put your brain into it ,understand your capacity and give it your all! After a while it's all in your mental!!! Building and sculpting a body is a marathon with ups and downs but the end result and the changes I'm personally already experiencing ? ADDICTING! so do yourself a favor and never give up ! Cause all you're gonna end up giving up is, giving up on YOURSELF!! 

always grateful sam!🙏🏼🔥

Delts/Tris/Abs Week 3 Day 2

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

Back/Bis/Abs Week 3 Day 3

Missed a few days but I’m finishing what I started

Legs (posterior) Week 3 Day 4

Delts/Tris/Abs Week 3 Day 5

Back/Bis/Abs Week 3 Day 6

Another leg day another bambi lower body 😅❤
Quads are on 🔥🙏🏼💣💣

Back/Bis/Abs Week 4 Day 6

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