Name: Playbook - Shalena Guntle - W4/D3 Back n BI’S!!
Uploaded: 2022-10-24T03:06:22.095Z
Duration: 30 min
Description: W4/D3 Back n BI’S!!

- 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

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated underhand grip row

- Hands shoulder width apart and raise to upper chest level

Upright row

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders
- Palms facing up  
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls to bicep curl

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

Incline treadmill

W4/D3 Back n 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/D3 BACK & BI’S

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/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

W4/D3 Back n BI’S!!

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