Name: Playbook - Sophia Panella - Week 2 Day 4 AT HOME - Back + Biceps
Uploaded: 2023-01-29T23:28:33.689Z
Duration: 45 min
Description: Week 2 Day 4 AT HOME - Back + Biceps

Brooke

- 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 2 Day 4 AT HOME - Back + Biceps

This is my first workout in over 2 months (also my first after Covid infection), and it was really hard for me. I could only do 2-3 sets per exercise. But, I still showed up and did the best I could!

Lauren Gray

Catie

First time back into the gym in so long and this workout had me feeling good! So nice and easy to follow along as I never know where to start!

Jenna

Week 1 Day 1 AT HOME - Glutes + Hammies

Didn’t have time to go to the gym, this was an amazing alternative!!!! Love it🫶🏻

Olivia

I'm usually a gym girl but needed an at home workout today and it kicked my butt!

Samantha

Lauren

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

Crystal

Week 1 Day 3 AT HOME - Core + HIIT

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

Week 1 Day 4 AT HOME - Back + Biceps

Thank you Sophia, for providing an amazing at home workout! My legs are toasty ❤️🫶🏻

Dusty

Carley

Shiloh Long

Week 1 Day 5 AT HOME - Quads + Calves

Rhianna

Everything was a little easier this weak but still a killer workout.

Week 2 Day 1 AT HOME - Glutes + Hammies

Felt great to get back at it after the holidays and dealing with illness. Def a burner 🔥🥵

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

Quick but effective workout 🏋️‍♀️

Week 2 Day 3 AT HOME - Core + HIIT

Taylor

Sweating .., added more weight today 💪🏻🏋️‍♀️

Week 2 Day 4 AT HOME - Back + Biceps

Community

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