Name: Playbook - Sophia Panella - Week 3 Day 2 - Back + Biceps
Uploaded: 2024-02-15T14:30:01.095Z
Duration: 45 min
Description: Week 3 Day 2 - Back + Biceps

Starting to see improvements in my form and weight increases. Still struggling will the pull ups but hoping with consistency I will continue to improve.

Courtney

Katie

I felt really strong doing this workout today 💪🏻

Alexia

Loved loved loved this workout! My arms are fatigued. I feel so strong after this work and I even hit new PR’s today 🥳👏

Hayley

julia

Banded Pull Ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Straight arm pull downs SS kneeling rope face pulls

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

-Get into a kneeling position 
-Drive with your elbows and squeeze your shoulders/back 
-Slowly return back to the top

Cable face pulls

Back Superset

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

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

Dumbbell single arm row

Biceps + Back Superset

Week 3 Day 2 - Back + Biceps

Amazing! Have followed you for years but finally just got myself to start your program! Thank you!

Lauren

Sarah

Shaylee

Week 1 Day 1 - Glutes + Hamstrings

I loved it! I used to coach with you and missed your workouts, so this has been great :)

Ashlee

Alyssa

Can already tell this one’s gonna hurt tomorrow😮‍💨

Ashlyn

Week 1 Day 2 - Back + Biceps

Ryann

if you’re wondering if the 10 sec. rest is a joke! it’s not! 🥵

Erin Bergner

Week 1 Day 3 - Core + HIIT

Ryan

My shoulders are going to fall off the bone 😅😅

Sandra

Nikki

Week 1 Day 4 - Chest + Shoulders

Azul

Jessibel

Week 1 Day 5 - Quads

Girrrrlllll my 🍑🍑!!!  Im wobbling out the gym 🥵

taylor

Ally

Week 2 Day 1 - Glutes + Hamstrings

Pushed myself more than last week! My body feels good!

First workout in a while trying to get out of this funk so thank you!

Week 2 Day 2 - Back + Biceps

Couldn’t finish this one the first week, now week two we completed every rep, every exercise!

Week 2 Day 3 - Core + HIIT

Aimee

Bumped up my weight today!! My arms were shaking the whole time 😅

I wish there was a section we could input how much weight, so that we could keep track of progress ❤️

Shanna

Week 2 Day 4 - Chest + Shoulders

Thea

Week 2 Day 5 - Quads

Ellie

Week 3 Day 1 - Glutes + Hamstrings

Week 3 Day 3 - Core + HIIT

Sara

Katelyn

Week 3 Day 4 - Chest + Shoulders

HOLY SMOKES 🔥 
Legs are TREMBLING 🥲💪🏽🙌🏽

Drea

Week 3 Day 5 - Quads

Week 4 Day 1 - Glutes + Hamstrings

Ciana

Jessica

Week 4 Day 2 - Back + Biceps

Week 4 Day 3 - Core + HIIT

Week 4 Day 4 - Chest + Shoulders

Kicked my butt today. Really struggling with the weighted step ups, I feel like i have no balance. Overall very good workout!

Week 3 Day 2 - Back + Biceps

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