Name: Playbook - Sara Garavuso - W5/D5 Back & Biceps
Uploaded: 2023-01-03T02:41:55.189Z
Duration: 70 min
Description: W5/D5 Back & Biceps

Love this workout!! Gets that bicep pumpppp 💪🏼💪🏼💪🏼

Martina

Dead dead after this circuit but in the best possible way!

Fawn

Here we are at week 5 of The Cut. Our goal this week is to challenge our selves with weight.  You will continue to have three cardio sessions that are 20 minutes each. We are aiming to increase those steps.

It's also key to remember that nutrition plays a vital role! - Please read through the program description for more info. For Week 5-8: 10,000-12,000  steps a day should be a goal. Utilizing the cardio weeks of LISS will help increase those steps.

-Increase weight

-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 
- 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 10R 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

W5/D5 Back & Biceps

Ramona

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

Lauren

Disco100

W1/D1 Posterior Chain

Amy Yeary

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

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

W5/D5 Back & Biceps

Community

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