Name: Playbook - Taylor Mei - Upper Body: Back & Biceps
Uploaded: 2023-02-01T14:28:13.782Z
Duration: 45 min
Description: Upper Body: Back & Biceps

Show us what we’re muscles and skills we’re working out

Stephany

yangBAE

Back & Biceps:

A1: Pull-ups 4 x 10

B1: TRX rows 3 x 10
B2: DB curls 3 x 15

C1: Lat pulldown (wide) 3 x 12
C2: DB SA row 3 x 10 (each side)

D1: Cable SA row 3 x 12
D2: Cable curls 3 x 15

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles, elbows wide
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row (wide)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

Superset

C1: Lat pulldown (wide) 3 x 12
C2: DB SA row 3 x 10 (each side)

- 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 (wide)

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

D1: Cable SA row 3 x 12
D2: Cable curls 3 x 15

- Keeping your core tight and hips squared to the machine
- Row the handle back toward your body, engaging your lat as you pull
- Extend your arm back out to starting position with control

Cable SA Row

- Curl the attachment up toward your shoulders, engaging your biceps
- Extend your arms, lowering the weight with control

Cable Bicep Curls

Upper Body: Back & Biceps

Maria

Mara

Upper Body: PUSH

Javier Castillo

Upper Body: PULL

M@mstark.me

Just loved the workout.....thank you Taylor

Dewangi

Alana

Upper Body: Shoulders

Olga

Use eccentric/concentric techniques to get it done #tuesdaymorningroutine 💛

Upper Body: Back & Arms

So did this a a combo- chest & triceps with shoulders, which is next on this list. Killer and super pumped now!

Sonali

Upper Body: Chest & Triceps

veronica

Ohhh my goodness.. 🥵🥵
Amazing workout - did the mobility workouts combined with this one - so convenient with all the workouts on display. Taylor, incredible stuff here!

Cassie

Lower Body: Quads & Glutes

Fabi

Lower Body: Hamstrings & Glutes

Definitely challenging but great workout to push yourself , did this workout on a day off because it took me an hour and a half to finish but with longer breaks as I needed 😂 loving these programs

Natalia

Superset#3 did wit hack machine n reinvented😂my abcoaster for slide glute burn 🔥 #weekendbelike🌅

Lower Body Hamstrings & Glutes

Kelsey

Did some variations,moves different 🛠 tools etc,such a perfect closure for a nice chillin Saturday night🦥🐾

Nina

Lower Body: Full Legs

Claudia

What a hardcore workout! Would love to progress into the next ones and see how far I go with Taylor!

Loved the workout, but kinda have a love/hate relationship with hip thrusts haha
So hard to push through but so proud to be able to do it till the end 💪💪💪
Thank you Taylor for another great workout 🙏

Madalena

Glutes: W1/D1

Brilliant I LOVED it!! first time I enjoy pain

reachin dl110lb 
Usin hack machine for some varied moves
#tgif❤️‍🔥

Substituted hamstring pull throughs with RDLs bc I’m awkward… but great workouts overall! Thank you little T!! 🫶🏽

Demi Wang

Glutes: W1/D2

It took me more than 45 min but it was a great workout!

Maybe some at home alternatives? And the first week is very brutal for someone who may be a complete beginner

Merjyl

Monday get it right 🔛❤️‍🔥👊🏻🙌🏻🖖🏻🦵🏻🍑hack machine for backsq;➕Bulgarian shift lunges;unilateral technique m feelin good 😊 btw outdoor run was a bonus wu haha

Glutes: W1/D3

Amazing workout it’s been a while since I felt this burn🔥🔥

Shroog AJ

Let’s get da countdown started ⏳✅#tgif🦵🏻

Patricia

Glutes: W2/D1

Spinning for wu,backwards order 
Let’s reachin 110kg hip thrusts(noband 😂
#2023msooofreadddddddyyy👊🏻

I need 60 secs in between sets to catch my breath so the workout takes me much longer. I can feel my glutes getting stronger each passing session. All in all great routine. Thank you

I cannot get over how much I love your supersets and stretches lol 🫶

Glutes: W2/D2

#5 been a while since last time did landmine sq 😊

Such a good one!!! Lifting heavier each time 💪💪💪
Feeling slightly proud of myself haha

Glutes: W2/D3

Marked difference in my quads and glutes strength since I began these workouts. So delighted 😁

I was FINISHED after the Bulgarian split squats...
The roll at the end of the training was awful, but felt so good at the same time haha
Love the feeling of accomplishment you get when you finish training 💪🙌🙌🙌

Glutes: W3/D1

Katie

Glutes: W3/D2

#mood4now
🎵
“Whatever it takes,coz I love the adrenaline in my veins “
🐉Imagine🐉

Upper Body: Back & Biceps

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