Name: Playbook - Sara Garavuso - W1/D2 | Gym BAB | Back, Biceps & Core
Uploaded: 2023-01-03T02:37:28.987Z
Duration: 60 min
Description: W1/D2 | Gym BAB | Back, Biceps & Core

Sherry

Biceps are not my favorite, but I loved this one!!

Allison

Duygu

Alexandra Athanasiadou

Love everything about this workout! 💪🔥

Amy Yeary

I'm using the first week as a de-load week, and it's so awesome to see how strong I've gotten from week 1 to week 6! If you're just starting the program, keep👏going👏 It's sooo worth it!!!

Katie

Andrea

My biceps are feeling spicey😅🔥☠️

Lauren

Kenzie

Laura

Dayana

Welcome to the first week of the Build a Booty program. I hope you are ready to put in that work and make some long lasting changes!

- Aiming for 5R (if you can do more than 5 body weight - add a belt with weight to increase resistance / if you need to use a pull up assistance machine or band - only use assistance to challenge you to max at 5R )

Neutral Grip Pull Up

- Bend forward at the hips until your back is parallel to the ground (create a tabletop)
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay row

Seated Close Grip Row

-Chest up
-Elbows in-line / slightly in front of wrists (follow line down)

Lat Pull Down

- Alternate bicep curl with hammer curl and palms up outer curl

Alternating Hammer to Outer Curl

Superset 1

Complete both movements back to back with no rest in between

DB Bicep Curl

-Curl palms up then twist at top for palms to face down for the eccentric

Zottman Curl

Bicep Circuit

- Shoulders relaxed
- open and stop fly inline with shoulders (do not overextend arms behind back)

Seated Rear Delt Fly

- 7 lower to mid 
- 7 mid to upper 
- 7 full

21s Bicep Curl Burnout

Complete all movements back to back with no rest in between

- Place your hands on your head or can hold weight for added resistance 
- Raise your upper body engaging your glutes with a straight spine 
- Pause at the top and come down

Weighted Hyperextension

- 10R per side
- Secure band on a low sturdy surface
- Start on your hands and knees 
- Elevate one arm (holding band) and the opposite leg straight out to the back
- Pull arm in against the resistance and bring leg in at the same time
- Hips and spine remain centered  
- Complete one full side and then on opposite side

Banded Bird Dog Pull

- Place KBs in a front rack position (or can hold down by sides)
- In place while keeping hips centered and core engaged, march while bringing knees up and returning down 
- Alternate sides

KB Marches

Back Day Core Finisher

W1/D2 | Gym BAB | Back, Biceps & Core

I’m definitely not walking in a straight line out to the car.

Ashley

Been on a three month hiatus (😭) this was an awesome one to start back with!

Caroline

W1/D1 | Gym BAB | Glutes

Maria

Dying!! Walking out of the gym like a baby deer- shaking and about to fall lol.

Elaine

W1/D3 | Gym BAB | Glutes & Hamstrings

My shoulder work.. added in a tri set of single arm inclune lateral raises,front raises and reverse incline flys.

Jami Dodson

I was kind of nervous to restart a workout plan, worrying that I wouldn't be able to complete the workouts, but I've been feeling awesome!! Thank you Sara for your amazing workout plans💯🥳

Nice way to start my Saturday!! Awesome sweat sesh!

W1/D4 | Gym BAB | Quads, Shoulders, Triceps

Up to 175 on a hip thrust!!! My new record!

Mirsha

W1/D5 | Gym BAB | Posterior Chain

Felt strong in my hiptrusts… I can tell this program is going to rapidly increase my hiptrust weight… 230 for 3 and for the finisher 195! Ready for some rest and then see those number sky rocket next week!

W2/D1 | Gym BAB | Glutes

This workout still kicked my butt! But I was able to lift more weight than last week! 🥳 loving it!

Ashton

Gemma

W2/D2 | Gym BAB | Back, Biceps & Core

That was hard GOOD hard but hard 🍑🔥

CANDICE

I barely made it back to the car after this leg day! Glutes and legs are pumped for DAYS! This “build a booty” gym circuit a solid workout program!

Fawn

W2/D3 | Gym BAB | Glutes & Hamstrings

Skipped the legs and added chest. Will hit those legs separately. Have to improvise. :)

Killer workout🔥 My quads are feeling it big time lol

Lauren Richards

W2/D4 | Gym BAB | Quads, Shoulders, Triceps

Let it burn let it burn let it burn 🔥🔥🔥

My favorite day of this program!!! Wasn’t able to PR in my 3 rep deadlift but was able to increase weight in everything else!! Whewww

W2/D5 | Gym BAB | Posterior Chain

Holy buttcheecks batman😅 That one was a killer pump👌☠️🔥

W3/D1 | Gym BAB | Glutes

Getting stronger every week! 💪 Great working. I won't be able to lift my arms to wash my hair after that! 😂

Gillian

Feeling really strong!! 💪 Biceps pumped!!

Leslie

W3/D2 | Gym BAB | Back, Biceps & Core

175lb RDLs !!!!! 255 for 5 hiptrusts?! Say what?!!!!

Feeling so stinking good through week 3! This is probably my fav workout day👌🔥

Wow, what a challenge! Staying challenged in every circuit keeps me wanting more! Amazing app, great personal trainer!

W3/D3 | Gym BAB | Glutes & Hamstrings

W3/D4 | Gym BAB | Quads, Shoulders, Triceps

W3/D5 | Gym BAB | Posterior Chain

This is a super solid start to week 4! Feeling super pumped/spicey after that😅☠️

This is one of those days I was dead and didn’t want to be here, but always glad when I’m done! This is one I love but also hate till the results start to show haha!

W4/D1 | Gym BAB | Glutes

Biceps are always pumped after this day!!!

W4/D2 | Gym BAB | Back, Biceps & Core

My glutes feel like they might pop they're so pumped😅😅

W4/D3 | Gym BAB | Glutes & Hamstrings

I love your programs! One of my favorite things about them is how you'll put "Increase weight," like it's not posed as an option (though if you needed to stay at the same weight, I know that's okay). It's just super motivating to me! Like, your right, I can increase the weight💪💪

W4/D4 | Gym BAB | Quads, Shoulders, Triceps

This week kicked my butt in a good way. I feel so much stronger since week 1 and I can't wait to see how I feel after week 6. Definitely building this booty!! 💪🍑

Week 5 complete!!! Starting week 6 tomorrow!!

W4/D5 | Gym BAB | Posterior Chain

Had to do a deload load week for week 4. So I did week 4 twice and ready to finsh strong AF. Got 280 hiptrust for 5

W5/D1 | Gym BAB | Glutes

Had a few days off. Now I’m back at it. Good lift!!

W5/D2 | Gym BAB | Back, Biceps & Core

Definitely my favorite workout day💕☠️

W5/D3 | Gym BAB | Glutes & Hamstrings

Αλεξ Αθν

W5/D4 | Gym BAB | Quads, Shoulders, Triceps

W5/D5 | Gym BAB | Posterior Chain

I’m starting to crest into the next level of results and it’s very exciting! Between your Build A Booty circuits and your shred program for summer, I’m about to be even more bikini body ready! Thanks for all you do!

W6/D1 | Gym BAB | Glutes

Made some very noticeable back gainz with this program… thx u

W6/D2 | Gym BAB | Back, Biceps & Core

Last glute and hammie day!!! Had to go out of order this week because I don’t want to bring my lifting belt on the plane. 295lb 2 sets of 5 hiptrusts

It’s the circuits that challenge you most that you hate in the moment but love afterward. This was that circuit! Love this app, thanks for all you do!

W6/D3 | Gym BAB | Glutes & Hamstrings

I be cursing your name while at the gym! Then praising🙏 you when I see the booty gains in the mirror 😍🍑.
Great workout!

Love this program! Definitely worked up a sweat today.

W6/D4 | Gym BAB | Quads, Shoulders, Triceps

This is one of the first times I have completed a workout program! I'm so grateful and thankful for your program and the motivation it gave me. I loved pushing myself everyday to become better and stronger than I was yesterday. I'm seriously just on cloud 9😍🥳

Loved this program!!! Excited for the next!!!

Loved this program so much! I can feel how much stronger I am getting.

W1/D2 | Gym BAB | Back, Biceps & Core

Community

More workouts from Sara Garavuso