Name: Playbook - Shannon Helm - W4/D3 Back, biceps & core
Uploaded: 2021-09-28T00:41:33.633Z
Duration: 45 min
Description: W4/D3 Back, biceps & core

Superset
- Pull-ups 4 x failure
- Single arm reverse fly 4 x 8 (each side)

Superset
- Chest supported DB row 4 x 10-12
- ISO bicep curls 4 x 8 (each side)

Superset
- Alt renegade rows 4 x 10
- KB upright rows 4 x 12

Core
- BB rollouts 3 x 10
- Rotating side planks 3 x 10 (each side)
- Suitcase crunch 3 x 15

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hinge at the hip and palms facing away
- Lift DB up and away from you
- Keep a slight bend in the elbow

Single arm reverse fly with supinated grip

Superset

- Start with chest flat on the bench
- Bring DB from starting position
- Pull up leading with your elbows
- Keep your arms close to your sides

Chest supported DB rows

- Hold one arm stationary
- Lower one DB and curl to your shoulder
- Repeat on the opposite arm

Iso hold bicep curls

- Start with both hands on DB and feet wide for support
- Lower your chest down and press back up
- Lift the DB up towards your hip and lower
- Do not rotate your hips

DB renegade row

- Hold a kettlebell in front of your body 
- Raise your elbows up and to the sides, pulling the kettlebell towards your chin
- Keeping the kettlebell close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

KB upright row

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- Start on one forearm 
- Rotate your hips to extend your opposite arm straight up
- Thread your arm under your body reaching towards the other side
- Engage your core and repeat

Rotating side planks

- Hold your hands at your sides
- Keep your shoulders off the ground
- Bring your knees up to your chest

Suitcase  crunch

Core

W4/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

W2/D3 Back, biceps & core

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

W4/D3 Back, biceps & core

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