Name: Playbook - Sophia Panella - Week 4 Day 2 - Back + Biceps
Uploaded: 2024-02-15T14:30:01.234Z
Duration: 45 min
Description: Week 4 Day 2 - Back + Biceps

Ellie

Banded Pull Ups

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement
- Increase weight after each set

Underhand grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- 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

- 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

Back + Biceps Superset

- With your chest flat on an incline bench and 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 Incline dumbbell rear delt fly

- 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

Rear Delts + Biceps Superset

Week 4 Day 2 - Back + Biceps

Michael

I wanted to throw in a little spice today as I’ve been in a slump so I paired this with good mornings and a goblet squat super set and it was🤌🏻

Ashlyn

Laura

Week 1 Day 1 - Glutes + Hamstrings

that was super challenging! I am just starting out so I couldn’t finish but I am hoping I can improve asap!

deeva

Lesly

it was great! i love how I could watch you perform the exact movements. so I could follow. it is so helpful I am excited for this!

alyssa

Week 1 Day 2 - Back + Biceps

I’ll be honest, I’m not a huge HIIT fan, or I thought I wasn’t & I almost skipped this workout. I decided to give it a try & oh my. I am SHAKING. & so sweaty. I never sweat like this with strength training. Definitely loved this one!

Eyricka

Really enjoyed this workout! Something different which made it enjoyable!! Great sweat too 💪🏽

Kylee

That got my sweatin, my gym doesn’t have many kettlebells but I incorporated dumbells for some of exercises and was able to make it work!

Courtney

Week 1 Day 3 - Kettlebell HIIT + Core

Loved this workout! Arms are burning!🔥

Everything is on fire after that one!! 🔥🔥

Kristen

I was sick but we still got a hard pump in 😝

Brandy

Week 1 Day 4 - Chest, Shoulders + Triceps

Legs are burning in the best way possible!💗

could barely walk down the stairs after 😂

taylor

Week 1 Day 5 - Legs + 	Quads

Halle

Week 2 Day 1 - Glutes + Hamstrings

Coming back from a two day back injury, lowered my weights and slowed down a bit, but happy to be back💗

Week 4 Day 2 - Back + Biceps

Community

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