Name: Playbook - Sophia Panella - Week 4 Day 4 - Back + Biceps
Uploaded: 2024-02-15T14:30:01.198Z
Duration: 45 min
Description: Week 4 Day 4 - Back + Biceps

So glad I started my day this way! And went up in weights 💪🏼

- 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 band in your hand, hinged forward with soft knees
- With a slight bend in your elbows, pull band towards your belly button, driving with your elbows
- Keep core tight and feet grounded
- Try to keep body as still as possible to really isolate your lats

Banded rows

- Row dumbbell to your hip with palm facing up while supporting yourself with opposite arm
- Retract shoulder blade
- Drive with your elbow
- Reps are per arm

Single arm dumbbell row underhand grip

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Back + Bicep Superset

Week 4 Day 4 - Back + Biceps

First home glute work out that’s ever exhausted me 👍🔥

Danielle

I died. could not get through last set of walking lunges. can’t wait to improve ! so challenging and so good!

deeva

Tessa

Week 1 Day 1 - Glutes + Hamstrings

This workout was a great one! Really pushed me!

Best upper body workout I’ve had in a long time! So tough but so effective

Lexy

Chest day is my least favorite, but this one was fun!!

Reagan

Week 1 Day 2 - Shoulders, Chest + Triceps

Shianne

Tracy

Such a good workout to start the day! 😅

Week 1 Day 3 AT HOME - Kettlebell HIIT + Core

I don’t own bands. It’s hard to do at home

Ruthi

These home workouts are killer. loving them

Michelle

I am lifting heavier and I’m so excited to see myself grow even more!

Week 1 Day 4 - Back + Biceps

Such a good burn! Feeling so much stronger too! 💪🏼🍑

Emma

Week 1 Day 5 - Legs + Quads

I have such a love/hate relationship because it is so hard but soooo good😅 Prepare to burn!!

Week 2 Day 1 - Glutes + Hamstrings

Carley

Week 2 Day 2 - Shoulders, Chest + Triceps

Week 2 Day 3 AT HOME - Kettlebell HIIT + Core

Love watching the weight I’m lifting increase!

Week 2 Day 4 - Back + Biceps

Jessica

Week 2 Day 5 - Legs + Quads

Week 3 Day 1 - Glutes + Hamstrings

Week 3 Day 2 - Shoulders, Chest + Triceps

Week 3 Day 3 AT HOME - Kettlebell HIIT + Core

Going up in weight in all exercises is so rewarding! 💪🏼

Week 3 Day 4 - Back + Biceps

Week 3 Day 5 - Legs + Quads

Week 4 Day 1 - Glutes + Hamstrings

I love upper body days! 💪🏼 Made me feel so strong!

Ashley

Week 4 Day 2 - Shoulders, Chest + Triceps

Week 4 Day 3 AT HOME - Kettlebell HIIT + Core

Definitely started feeling my legs get numb and i love that feeling!!!

Week 4 Day 4 - Back + Biceps

Community

More workouts from Sophia Panella