Name: Playbook - Shannon Helm - W5/D3 Back, biceps & core
Uploaded: 2021-09-28T01:37:13.233Z
Duration: 45 min
Description: W5/D3 Back, biceps & core

Superset
- Chin-ups 3 x failure
- Chest supported neutral fly 3 x 8-10

Superset
- BB bent over rows 3 x 8-10
- 3/3/3 bicep curls 3 x 5

Superset
- Single arm bent over rows 3 x 8 (each side)
- Supermans 3 x 10-12

Core
- Hanging leg raises 2 x 8
- Triple pulse bicycle crunches 2 x 10 
- Butterfly sit-ups 2 x 20

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Keep your chest flat on the bench
- Bring DB together in front of you
- Lift up so your arms are parallel
 - Keep a slight bend in your elbows

Chest supported neutral grip reverse fly

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

- Engage your biceps 
- 3 bottom half curls
- 3 top half curls
- 3 Full range curls

3-3-3 Bicep curls

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

Single arm bent over row

- Lying prone lift your arms and legs at the same time
- Lower down and repeat

Supermans

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower your legs back down

Hanging leg raises

- Engage your core as you pulse 3x on each side

Triple pulse bicycle crunch

- Start with your feet together 
- Lift your back off the floor and sit up
- Lie back down and repeat

Butterfly sit ups

Core

W5/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

W5/D3 Back, biceps & core

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