Name: Playbook - Sara Garavuso - W4/D5 Back & Biceps
Uploaded: 2023-01-03T02:41:55.149Z
Duration: 70 min
Description: W4/D5 Back & Biceps

Definitely a repeat! Demolished in the best possible way! Best way to start a day!

Fawn

Could hardly lift my arms to drink water! Solid circuit!

I actually did this yesterday. I guess I did something wrong since it didn't save. Btw- I used to dread back days. They are becoming a favorite!

Amy Yeary

Here we are at the 4th week of "The Cut" program. In this stage you should be still be utilizing progressive overload ( week after week pushing to increase weight, reps, sets or decreasing rest time). Week 6 will be a deload week so you are pushing 100% for the next few weeks.

This week we are increasing cardio to 3 times a week at 15 minutes. One being another HIIT challenge (Stair master intervals). 

You should still be eating in a calorie deficit. It is important to remember physical activity and nutrition are equally vital. In order to see changes you have to be giving each your attention.

-Reps increase 

-If your gym doesn’t have the attachment, you can use two handles on a straight bar like I am here. 
- core engaged

Neutral Grip Lat Pulldown

- Increase the weight (reps are decreasing)
- Spine is neutral ( do not create a lower back arch)
-Last set decrease the weight by 10-15lbs and complete as many reps as possible

Seated Close Grip Row

- INCREASE THE WEIGHT - reps remain the same
- Using a straight bar on the cable machine 
- Press bar down with a slight bend in the elbow 
- shoulders down and back 
- press with lats

Straight Arm Lat Press

- alternate between palms facing each other and palms facing you
- shoulders are down 
- only raise arms to height of shoulders do not over extend

Prone Dual Rear Delt Reverse Fly

Increase the weight (you should be challenged at the 8R per arm
Alternate between upward curl and a hammer curl

Alt Curl & Hammer

Superset A

-INCREASE THE WEIGHT 
-Rest arms on pad
-Full range of motion
Last set decrease weight

Preacher Curl - Machine

- Hold weight (increase the weight)
- Raise and lower your upper body engaging your lower back and glutes
- only come up to become parallel to the ground

Hyperextensions

W4/D5 Back & Biceps

Ramona

So happy to be back on this workout program! Today felt gooooood!

Lauren

Disco100

W1/D1 Posterior Chain

I died after 10 minutes level 8 and stopped i hope thats fine 🥹

Razane Adra

W1/D2 Cardio Week 1

Just what I needed to kick off the week. Let’s get it 🙌🏻🔥

Alexandra Littlefield

I loveeee this compared to the whole Upper body workouts in the “gym based” workouts!

Brooke

W1/D2 Shoulders, Chest, Triceps

This workout has me feeling so strong and confident🔥💪

Katie

Great workout and it forced me to do new movements and things I wasn't comfortable with (pullups). Love this program!

Sarah

This is a new split for me and day 3 I am liking it! Feeling strong and a good amount of DOMS👏

W1/D3 Foundation 1

Martina

Leslie

W1/D4 Quads & Glutes

Work out 💪 was amazing 
Thank you 😊

Esperanza

Jessica

W1/D5 Back & Biceps

W1/D5 Cardio Week 1

Karen

I noticed a big improvement from my sumo deadlifts last week to this week!! Love this programming - easy to move around in the gym and get a great workout in

W4/D5 Back & Biceps

Community

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