Name: Playbook - Sarah Herse - Summer Bodies: Back & Bicep Builder (using barbells & db's)
Uploaded: 2024-03-20T21:08:54.688Z
Duration: 45 min
Description: Summer Bodies: Back & Bicep Builder (using barbells & db's)

This workout was AMAZING!! Back & biceps are my favorite! 🖤

Paula

Fun workout, got muscles going great options/substitutes

Jill

Ashley Chapman

I did this workout in my home gym and was definitely feeling it the next day! I used free weights, a pull-up bar, and a landmine. If you don't have a landmine you can create one with a barbell balanced on the center ring of plates (or just sub with dumbbells).

A. Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

B. 3 Sets:
B1. Chin-ups (use band or other assistance if needed and sub with banded lat pulldowns if you don't have a pull-up bar)
1 x 10
1 x 8
1 x 6
*Rest 1 minute between sets

C. 3 Sets:
C1. T-bar rows (using landmine or gym equipment, sub with towel barbell rows, or regular barbell/DB rows if needed) 
2 x 15 reps
2 x 10 reps
*Rest 1 minute between sets
*Increase weight each set if possible

D. 3 Sets:
D1. Meadows rows (on landmine) x 10/arm
*Sub with single arm bent over DB rows if needed
*Rest 30 seconds between sets

E. 3 Sets:
E1. Single arm alternating dumbbell bicep curls
1 x 20 (10/arm)
1 x 16 (8/arm)
1 x 12 (6/arm)
1 x 8 (4/arm)
*Rest 1 minute between sets

F. 3 Sets (Optional):
F1. Dumbbell or kettlebell shrugs x 15 reps with a pause at the top of each rep

G. 1 Set:
G1. Bicep burner with iso hold (complete 5/5, 4/4, 3/3, 2/2, 1/1 reps)

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin in a push up position
- Tap your shoulder with the opposite hand
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

Plank Shoulder Taps + Plank Twist

- Sit on the floor and place a band around the middle of your feet
- Grab the band about halfway or more down (the part near your feet)
- Keeping a tall spine and engaged core pull the band towards you (should feel tension in the band during the movement)
- Keep elbows tucked near your side and really engage the back muscles

Banded seated rows (band around feet)

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warm Up (Upper body 4)

B. 3 Sets:
B1. Chin-ups (use band or other assistance as needed)
1 x 10
1 x 8
1 x 6
*Rest 1 minute between sets

- Grab the pull-up bar with the palms facing you
- Pull your torso up until your head is around the level of the pull-up bar                                                                                                                                  - Keep you elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Up

(using landmine or gym equipment, sub with towel barbell rows, or regular barbell/DB rows if needed) or gym equipment, sub with barbell/DB rows if needed) 
2 x 15 reps
2 x 10 reps
*Rest 1 minute between sets
*Increase weight each set if possible

- Stand over the bar with a wide stance, hips back and chest up. Your arms should be extended. 
- Pull the weight to your upper abdomen/chest area by retracting the shoulder blades and flexing the elbows. 
- Pause briefly at the top of the lift, then return to the starting position.

T-Bar Row (Landmine)

10/arm
*Sub with single arm bent over DB rows if needed
*Rest 30 seconds between sets

- Start at one end of a barbell with desired amount of weight on it. The other end can be empty as it stays on the ground.
- Place your left leg in front of your right, and grab the weighted end of the bar with your left hand. 
- Bend slightly so that your chest is facing towards the floor. It should be at the same angle as the bar you've just picked up.
- You can now drive your left elbow up as high as possible, raise your left hip at the same time, but focus on keeping your back still. 
- Lower your arm back down so that it is straight and it almost touches floor. That completes one rep.
- Make sure your back does not rotate throughout the whole movement.

Meadows Rows

1 x 20 (10/arm)
1 x 16 (8/arm)
1 x 12 (6/arm)
1 x 8 (4/arm)
*Rest 1 minute between sets

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

pause at the top of each rep

- Hold a dumbbell/kettlebell in each hand
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Return to starting position to complete rep, make sure your chest is not slouched forward. Keep tall spine and chest up position with core engaged.

Dumbbell shrugs (optional)

Hold one arm at 90 degrees while you perform curls with the other arm - follow the rep scheme below:

5 right arm/5 left arm
4/4
3/3
2/2
1/1

*complete whole rep scheme without resting*

Rep Scheme:
5/5 (5 right arm w/ left arm at 90* then 5 left arm w/ right arm at 90*)
4/4
3/3
2/2
1/1 
*Complete without resting*

- Holding one dumbbell in each hand and standing shoulder-width apart
- With palms facing up towards the sky, bring the dumbbells up so your arms are at a 90 degree angle 
- Holding one arm in that position, contract your bicep and curl the other until your forearm touches your bicep and then bring back down to 90 degree and repeat on the other side

Summer Bodies: Back & Bicep Builder (using barbells & db's)

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