Name: Playbook - Sarah Hryniewicz - W1/D4 Upper - Back/Biceps
Uploaded: 2024-02-16T23:37:35.439Z
Duration: 90 min
Description: W1/D4 Upper - Back/Biceps

Today you are focusing on upper body pull movements, which emphasize your back and biceps. Challenge your weights, take adequate rest.

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Can use handles or v shaped attachment
-Elbows stay tight to your body as you drive back behind
-Squeeze your lats and shoulder blades at the back
- Keep your body neutral and core engaged
- Pause at contraction then slowly return to starting position

Seated cable row

Feet shoulder width distance apart, drive elbow back and behind, squeeze shoulder blades together at the top, control the way back down

Bent over dumbbell row

-palms face out at full extention
-hinge at the elbows and keep them tight to your body 
-lower down with control into starting position

Dumbbell Bicep Curl (supinated grip)

-keep core engaged 
-elbows go high and wide, squeeze shoulder blades at the back

Cable face pulls

-Begin with palms facing your body, maintain a neutral grip
-keep elbows tight to your body, hinge at the elbows and bring dumbbells up towards your shoulders
-lower down with control

Dumbbell hammer curl

Grab bar a bit wider than shoulder width apart, keep shoulders engaged, control the way back down. OPTION- use a band or an assisted pull-up machine.

Wide grip pullups

W1/D4 Upper - Back/Biceps

Ashley 

I’ve been following another booty workout and my glutes barely ever felt sore but this workout has my booty SORE! Lol

Falicia

Lindsey

W1/D1 Lower - Glute/Quad Focus

W1/D2 Upper - Shoulders/Chest/Tris

Girllllll. This program is 🔥🔥🔥literally no other words. Thank you!🙌🏼🙌🏼🙌🏼

Ashley

W1/D3 Lower - Hamstrings/Glutes

W1/D5 Lower - Glutes

W2/D1 Lower - Glute/Quad Focus

W2/D2 Upper - Shoulders/Chest/Tris

W2/D3 Lower - Hamstrings/Glutes

W2/D4 Upper - Back/Biceps

W2/D5 Lower - Glutes

This is the BEST way to start your week!! Hands down best program I’ve followed!

Allyson Saxe

W3/D1 Lower - Glute/Quad Focus

W3/D2 Upper - Shoulders/Chest/Tris

W3/D3 Lower - Hamstrings/Glutes

W3/D4 Upper - Back/Biceps

W3/D5 Lower - Glutes

Thank you for creating this workout program 🥹🙌🏽

Sara

W4/D1 Lower - Glute/Quad Focus

W4/D2 Upper - Shoulders/Chest/Tris

W4/D3 Lower - Hamstrings/Glutes

W4/D4 Upper - Back/Biceps

W4/D5 Lower - Glutes

W5/D1 Lower - Glute/Quad Focus

W5/D2 Upper - Shoulders/Chest/Tris

This workout is killer, every week. 💪🏼🔥🔥

W1/D4 Upper - Back/Biceps

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