Name: Playbook - Sophia Panella - Week 4 Day 4 AT HOME - Back + Biceps
Uploaded: 2024-02-15T14:30:01.143Z
Duration: 45 min
Description: Week 4 Day 4 AT HOME - Back + Biceps

Lifting much heavier and feeling so strong!

Tanya

- 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 4 Day 4 AT HOME - Back + Biceps

I’m dead! Had to drop the reps on the split squats because I couldn’t do 10 with good form but hoping I start growing and improving each day!! Great first day 💘

Hannah

Kylee

Aubree

Week 1 Day 1 AT HOME - Glutes + Hammies

Ally

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

Emily

Kristyn DeLorenzo

Week 1 Day 3 AT HOME - Core + HIIT

Nicolette Bruno

Alexis

Killer! Definitely going to feel this one tomorrow…

Week 1 Day 4 AT HOME - Back + Biceps

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

First day back after being SUPER sick this week. Feeling so much better now that I’m able to be active again 💘

Super great workout, I was on a time constraint and didn’t even want to go in the place but never regret a workout 🙌🏻

Breanna

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

I’m definitely going to feel that later today🔥

I couldnt do 1 workout because of my lower back. And I had to modify another one cause I don’t own a bar bell

Ruthi

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

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

Week 4 Day 4 AT HOME - Back + Biceps

Community

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