Name: Playbook - Taylor Mei - Upper Body: Back & Biceps
Uploaded: 2024-04-01T13:08:26.936Z
Duration: 45 min
Description: Upper Body: Back & Biceps

Augusto

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

I thought my push dexterity was much better than it actually is. Thank you 😂

Vincent

Horribly wonderful or wonderfully horrible I’m not sure LOL 😂 really great workout, I thought I was good with push movements! 😅

candice

Diana

Upper Body: PUSH

Moira

Megan

Kevin

Upper Body: PULL

Brutal in just the right way. Haven't done a dedicated shoulders workout in months and omg

Jana

M@mstark.me

Upper Body: Shoulders

Shawna

Upper Body: Back & Arms

Love it, trying to do 2 leg days one upper (switching between push and pull) with cardio to finish and one giant set with cardio blast finisher. Loving the leg options, but running out of push and pull 💪🏻 defo getting stronger tho, which is great 🔥🔥🔥and my VO2 max is slowly climbing back up Wahey 🤗🥇🏆

Upper Body: Chest & Triceps

I appreciate the focus on the shoulders! Good stuff! 💪

Dewangi

My shoulders feel it! I had to do it at home today so I used resistance bands in place of the cable SA.

Carrie

Ilane

These are my favs! High burn, super sets and super challenging. 🔥🔥🔥

Lower Body: Quads & Glutes

Ooooowwweeeee gonna be feeling this later 🔥

Tejiri

Lower Body: Hamstrings & Glutes

Those Bulgarian split squats kill me 😅

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

Upper Body: Back & Biceps

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