Name: Playbook - Sophia Panella - Week 1 Day 4 AT HOME - Back + Biceps
Uploaded: 2025-03-07T18:13:40.899Z
Duration: 45 min
Description: Week 1 Day 4 AT HOME - Back + Biceps

Alyssa

elizabeth

Nicolette Bruno

Alexis

Killer! Definitely going to feel this one tomorrow…

Emily

Lexy

Phoebe Peacock

Bailey

Annabeth

Arianna

I never really do back because I don’t know what exercises are best. These killed me in the best way!! Great workout

Maddy

Kandice

- Bent over, focusing on your rear delts & upper back
- Slight bend in elbows, core tight 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

Bent-over rows + underhand bent-over rows

- Remain bent over and avoid standing up
- Keep core tight and lead with elbows 
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell underhand rows

Back Superset

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Total reps - 10 per arm

Dumbbell alternating bicep curls

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Back + biceps superset

- Leaning slightly over with a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse dumbbell rear delt fly

Week 1 Day 4 AT HOME - Back + Biceps

This was my first workout with your app and it was amazing! I loved it!

Sophia

Kate

Deanna Kutscher

Week 1 Day 1 AT HOME - Glutes + Hammies

Workout was great. I had to adjust a little but because I was unaware I would need a bar to do this or a bench. I would say to improve I would make workouts you can do at home with less equipment. ❤️

Koleen

Awesome! I feel like I pushed myself but I’m not drained. Love!

Whitney

Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

Wish I had burned more calories, but it was a nice break from my usual. Core is 🔥

REALLY tough after the first leg day 😅 great workout but tough when you’re super sore haha

Week 1 Day 3 AT HOME - Core + HIIT

Finished week 1 feels so good and getting so much good movement in. I didn’t realize it would feel so rewarding to finish the week but it does! Can’t wait to continue 🥵

This one kicked my butt! But felt so freaking good!! 🔥🔥

Week 1 Day 5 AT HOME - Quads + Calves

Michael

Love seeing the progress I’ve made from week 1 to week 2!!

Week 2 Day 1 AT HOME - Glutes + Hammies

Had to cut out the last round of supersets for time sake, but my shoulders are feeling it🙌🏼

Alli

Aubree

Week 2 Day 2 AT HOME - Chest + Shoulders + Triceps

Core is burning! Good, quick workout, only took me 20 min!!!

Tayler

I am dead lol what a great workout! Seriously a quick but hard workout

Haven’t worked my core like that for a hot minute! The jump squats maybe could have been 20 reps vs 10, but it was still a nice little cardio sesh

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Alexys

Felt stronger this round! Modified the lunges to have no weight to focus on form but still such an effective workout!

Week 2 Day 5 AT HOME - Quads + Calves

Easier this week!! Upped my weight and reps 😊

Love to see that I’m getting stronger! Such a good feeling!

Week 3 Day 1 AT HOME - Glutes + Hammies

Lavy

Love that this is how I started my day! Lifting heavier and feeling good!

Week 3 Day 2 AT HOME - Chest + Shoulders + Triceps

Such a great way to start the day. My core is 🔥

Jenna

Week 3 Day 3 AT HOME - Core + HIIT

Kalie

Love feeling stronger with my reps each week!

Week 3 Day 4 AT HOME - Back + Biceps

Those lunges were killer but I can feel myself getting better!

Week 3 Day 5 AT HOME - Quads + Calves

Last week of this program didn’t go as planned, but I’m still finishing it out. Can definitely tell the difference between week 1 to now! Loved this program.

I can definitely tell I’m getting stronger! Slowly increasing my weights each week🙌🏼

Week 1 Day 4 AT HOME - Back + Biceps

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