Name: Playbook - Sandra (SOfit) - Workout 2- Back + Biceps + Abs
Uploaded: 2023-08-15T07:49:49.735Z
Duration: 45 min
Description: Workout 2- Back + Biceps + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Mitchell

Back days are honestly one of my faves. I love how powerful i feel after training my back and biceps! The reason why I combine these two muscle groups Back & Biceps is because they are known as ‘Pull Exercises’. Both muscle group workouts often depend on one another so why not knock them both out same day? Also, a well toned back gives off the illusion of a small waist! So let’s go babes 🙌🏽


Circuit 1: 3 Rounds 

1. Lat Pull Down 
2. Machine row 
3. Bicep Curl 
4. Banded Pull Ups

Circuit 2: 3 Rounds 
1. Hanging Leg raises 
2. Cable crunches
3. Side plank lift offs
4. One arm rows

Beginners 2 Rounds 
Intermediate 3 rounds
Advanced 4-5 rounds

Machine Rows

- Grab the bar with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position, do not lock your elbows

Cable lat pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Support yourself using your opposite arm on a bench
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Keep the chin tucked as you pull yourself up. Concentrate on moving forward through the movement.

Banded Pull Ups

Circuit 1: Superset

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Choose a dumbbell, preferably light weight 2-5kg, From a side plank with top arm extended, bring your arms in and twist to the side

Side plank lift offs (core/shoulders)

Circuit 2: Finishers

Workout 2- Back + Biceps + Abs

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 2- Back + Biceps + Abs

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