Name: Playbook - Shannon Helm - W2/D3 Back, biceps & core
Uploaded: 2021-09-28T00:41:33.587Z
Duration: 45 min
Description: W2/D3 Back, biceps & core

Superset 
- Negative pullups 4 x 4-6
- Single arm DB bent over row 4 x 10 (each side)

Superset
- BB bent over rows 4 x 12
- DB bent over fly 4 x 10-12

Superset 
- BB bicep curls 4 x 10-12
- Hammer curls 4 x 10-12

Core
- Leg Raises 3 x 20
- Alt star crunches 3 x 20
- Feet up DB crunch 3 x 20

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-up

- Start with a flat back
- Pull DB up until arm is parallel
- Lower and repeat

Single arm bent over row

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

- Start by bending at the hips and flat back
- Palms facing out lift up so your arms are parallel to the ground

Bent over fly with supinated grip

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

Barbell bicep curls

- Start with DB at your sides and palms facing in
- Lift up towards your shoulders
- Slowly lower down and repeat

Hammer curls

- Raise legs until 90 degrees
- Engage core
- Do not lower legs to the floor in between

Leg raises

- Reach your opposite hand to your opposite foot
- Engage core

Star crunch

- Start with your feet up and arms extended
- Lift your shoulders off the ground
- Reach the DB to your feet

Feet up DB crunch

Core

W2/D3 Back, biceps & core

Fantastic, great for home gym with bar dumbells and bench, thank you so much for creating this Shannon

Martin

Tough for someone who hasn't trained in a while! Had to go much lighter on bench and couldn't finish 12 last set

Pretty tough. My goal is 80 kg . I was 102 kg and now I’m currently 89 kg. I haven’t been doing that many weights and this session felt
Really good, tough and also good mentally. Have to work on my core big time it’s really weak. I think your program can be the icing on the cake to get down to my 80 kg goal :)

Tyson

W1/D1 Chest, triceps & core

Restarting this program for the 2nd time. Down 8 pounds from the first 6 weeks!

Aviana

Was good
Tough. That last squat exercise I had to modify it but I’ll eventually get it. Feel better after it

W1/D2 Legs - quads

Tough workout biceps on fire 😻 couldn’t finish all the reps for core stuff really weak in the core still but I can do star sit ups properly now

W1/D3 Back, biceps & core

W1/D4 Shoulders, triceps, biceps & core

Session was good. Hadn’t trained for a while mental health was average with Covid and all. I’m
Here 100 percent and willing to commit hard to your program gonna smash the next 5 weeks

W1/D5 Legs - glutes and hammys

The first round shows to repeat it 34 times….☺️

Jennifer

W2/D1 Chest, triceps & core

Unreal workout feel great. Sweating hard.
I had to modify that split
Squat thing my flexibility is so bad. Will work on it

Already down 4 pounds since January 1st with these workouts. I was looking for a more challenging weightlifting plan with minimal HIIT since I already spin 3x a week and walk 1.5 miles a day. These workouts have been a game changer!! I can’t wait to see my progress at the end of the 6 week program! I am looking forward to hopefully another program after this one!! 🤞🏼🤞🏼

W2/D2 Legs - quads

Tough , loved it . Was absolutely drenched in sweat . GOT 4 weeks til my WEDDING

W2/D4 Shoulders, triceps, biceps & core

W2/D5 Legs - glutes and hammys

W3/D1 Chest, triceps & core

Killer workout! I am down 6 pounds with this program 🤩🍑

W2/D3 Back, biceps & core

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