Name: Playbook - Sophia Panella - Week 4 Day 2 - Back + Biceps
Uploaded: 2023-01-29T23:28:17.428Z
Duration: 45 min
Description: Week 4 Day 2 - Back + Biceps

Ciana

Jessica

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 4 Day 2 - Back + Biceps

So good, girlfriend. Healing from shoulder surgery. Gone from a 330lb squat back to square one, and your programs are just the right layout to get back into a rhythm and groove again. Thanks for what you do, girl!

Tazh

Courtney

VERY HARD!! but enjoyed the challenge. Bulgarian split squats only did two sets!

Abbey

Week 1 Day 1 - Glutes + Hamstrings

Whitney Howell

Alyssa

Loved this workout!! Wasn’t able to do 2 of the workouts for time, but excited to do it again.

Week 1 Day 2 - Back + Biceps

Kicked my butt! Great work out to start the day!

Hailey

Ashlin

I’m a mom???? My abs say no, my child says otherwise

Week 1 Day 3 - Core + HIIT

Savannah

Great work out again! Thanks to Sophia for the tip about dropping weight when I felt like my form was off, I did that a few times & could tell where I was going wrong! 
I was a little confused with the rear delt fly’s, I felt like it was working my back?? Idk but overall feel great!

Alexus

I’m toast!!! The app is so easy to use and not too distracting.

Cristina

Week 1 Day 4 - Chest + Shoulders

First week back after the new year. This absolutely killed my legs! Loved it!

I literally could barely walk after this!! Leg extensions have never been so hard before. & the step ups had me SHAKINNGG

Those leg extensions were killer!!! I had to go to 30lbs to get a consistent and slow set. Great workout

Claira

Week 1 Day 5 - Quads

alison

My legs are shakin. Great workout Sophia!

Alysa

Week 2 Day 1 - Glutes + Hamstrings

Sara

Laura

Soph is always killin it. Solid pull day🤝🏼

Macy

Week 2 Day 2 - Back + Biceps

Great one when you don’t have much time!

Brooke

Kelly

Week 2 Day 3 - Core + HIIT

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

Alexia

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

Shanna

Cheyanne

Week 2 Day 4 - Chest + Shoulders

I upped my weight on some but still don’t know if I’m ever going to be able to up my weights on the leg extensions haha legs are dead by this time, but feel great!!

Madison

Katelyn

Week 2 Day 5 - Quads

Love this leg day. I think it would be helpful to detail the instructions a tad more. Like on the BSS for a glute day, we should be hinging forward slightly right? I feel them in my quads the most!

Catie

I’ve upped my weight on some! I’m still having a hard time with RDLs. I start with no weight/little weight on the smith machine bar & I feel the exercise in all the right spots. But when I up the weight just a little I feel like I don’t feel it?? I feel like the no weight is too easy so idk what to do

Alice

Week 3 Day 1 - Glutes + Hamstrings

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

Week 4 Day 2 - Back + Biceps

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