Name: Playbook - Shailey and Sammy Collier - W2/D1 Back & Biceps
Uploaded: 2022-04-25T00:45:30.819Z
Duration: 45 min
Description: W2/D1 Back & Biceps

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

Liana

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

W2/D1 Back & Biceps

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W2/D1 Back & Biceps

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