Name: Playbook - Shailey and Sammy Collier - W1/D1 Back & Biceps
Uploaded: 2022-04-25T00:37:01.989Z
Duration: 45 min
Description: W1/D1 Back & Biceps

Lance

Bernard

I am just starting to workout again and this was wonderful! It was easy to follow, the videos/descriptions were great guides and I’m excited to see how the rest of the 4 weeks go!

Kayla

Back and biceps :

Warm-up: 
- Pull-ups (assisted machine option) 3 x as many as possible

Workout:
- Preacher curls 3 x 8-12 reps (increasing weight)
- Stiff Arm Pulldown 3 x 8-12 reps (increasing weight) *drop set the 3rd set once until failure
- Dumbbell hammer curls 3 x 8-12 reps (increasing weight) *drop set each set once until failure

Superset:
- Seated rows (reverse grip) 3 x 6-10 reps (HEAVY)
- Seated dumbbell curl until failure

Superset:
- Bent over barbell row overhand grip 3 x 8-12 (increasing weight)
- Barbell curl until failure

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Standing upright, cable placement high
- Keeping your arms slightly bent, pull downward towards your waist
- Emphasis is pulling with your lats and NOT your arms

Stiff arm lat pulldown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- Using and underhand grip pull handles towards your lower chest 
- Pull your hands apart at full contraction focusing on your lower lats

Seated row reverse grip

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Seated DB curls

Superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

W1/D1 Back & Biceps

Those dips at the end...Wooton! They really push you haha 💪🏾

W1/D2 Chest & Triceps

W1/D3 Legs

LoRay

W1/D4 Shoulders & Abs

Great videos with good form and technique.

W2/D1 Back & Biceps

W2/D2 Chest & Triceps

W2/D3 Legs

Simple, easy to follow directions. Until I know what I'm doing, this is what I need

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

W1/D1 Back & Biceps

Community

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