Name: Playbook - Shalena Guntle - W2/D3 BACK & BI’S
Uploaded: 2022-10-07T18:32:24.657Z
Duration: 45 min
Description: W2/D3 BACK & BI’S

- Start in high plank
- With kb in hand lift arm to 90
- Repeat with other arm

Plank Rows

- Lay on bench at 45 Degrees 
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

Dumbbell Bench row

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable straight arm pulldown

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

Treadmill incline walk

W2/D3 BACK & BI’S

W1/D1 HIKE/BIKE/TRY A NEW CLASS 🤩

W1/D2 REST DAYYY

W1/D3 BACK/ BI’S

W1/D4 QUADS/ GLUTES 🔥

W1/D5 SHOULDERS/ TRICEPS

W1/D6 HAMMIES/ GLUTES

W1/D7 HIIT FRIDAY 🔥

W2/ D6 Hamstring/ Glutes 😇

W2/D1 HIKE/BIKE/TRY A NEW CLASS

W2/D2 REST DAY

W2/D4 Quads & Glutess

W2/D5 Shoulders & Triceps 🤩

W2/D7 HIIT FRIYAY 🤩

W3/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W3/D2 Rest day!!

W3/D3 BACK/BI’S

W3/D4 Quads & glutes 🔥

W3/D5 SHOULDERS/ TRICEPSS

W3/D6 Hammies and Glutess 🤩

W3/D7 HIIT FRIDAYYY 🎉

W4/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W4/D2 Rest day!!

W4/D3 Back n BI’S!!

W4/D4 Quads & Glutesss 🔥

W4/D5 Shoulders & Tri’s 💪🏼

W4/D6 Hamstrings & Glutes 🔥

W4/D7 HIIT FRIDAY 🎉🥳

W5/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W5/D2 Rest day!!

W5/D3 HAPPY HALLOWEEN 🎃 HIKE/ BIKE

W2/D3 BACK & BI’S

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