Name: Playbook - The Fit Green Goddess - Back + Arms In the GYM OR HOME
Uploaded: 2023-04-01T11:08:04.632Z
Duration: 61 min
Description: Back + Arms In the GYM OR HOME

I LOVE working my back, and when I am with clients, I LOVE to teach them how important it is to have a strong back. On a woman, a lean sculpted strong back is beautiful. More importantly, a strong back gives you beautiful posture! 

You will need:
Barbell + squat rack
resistance bands (heavy and medium)
bench or chair
dumbbells (moderate)


Let me know what you think and as always, leave me a comment or tag me on Instagram!
xx

TRI-SET

move through each exercise before you rest. 
Think of this round as a warm-up to get those lats fired up!

1. Inverted Row- As many as you can do.
2. resistance band lat pull: 20 reps
3. Walk out to shoulder tap: 20 total reps

*NOTES: If you don't have a barbell and squat rack, but you have a TRX, then you can use your TRX and do pulls.

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row - underhand grip

- With a band attached high on the rack
- From a seated position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Round one

TRI-SET

move through each exercise before you rest. 

1. Barbell deadlifts: 12 /10 /8 reps
2. Chin ups (assisted if you need) As many as you can do
3. dips off a bench or chair- 12-15 reps (slow and controlled)

*NOTES: 
Keep the barbell on the correct path upwards to make sure that you’re not fighting any forward or backward forces as well as top-down. Not only are you more likely to lose balance if the bar is too far away from you, but you’ll also be engaging more secondary, stabilizing muscles that aren’t meant to be the focus of deadlifts.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair or bench dips

Round Two

TRI-SET

Move through each exercise before you rest. 

1. Alternating wide grip lat pull: in the gym, use the lat pull machine. At home, use resistance bands: 10 together / 10 alternating
2. Bicep curls: In the gym, use cables, At home, use resistance bands
3. Dumbbell skull crushers: 12 / 12 / 10

Resistance band alternating lat pulldown

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Round three

TRI-SET

move through each exercise before you rest. 

1. 1 arm low row: at the gym, use cables. At home, use a resistance band: 12 reps all three sets
2. DB bicep curls: 10 reps all three sets (go heavier)
3. plank walks: 10 reps all three sets

- With the pulley or resistance band set low on the rack
- Hinge forward slightly and pull the rope or band with one hand back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position. Complete on one side at a time

Cable or resistance band standing rope low row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Round Four

Back + Arms In the GYM OR HOME

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

Chest + Back

UPPER BODY

Loved the workout - especially since I didn’t have to move from the equipment I was using. A guy at the gym was telling a woman how to do standing oblique crunches and he suggested holding the kettlebell slightly behind the back so it targets more of the core. Thoughts?

Mary

Thursday: Back + Triceps

The 4 sets of 15 min runs added on an extra hour to the workout which I didn’t have time for. I just added a 15 min run at the end. Love the addition of cardio!

Chest + Biceps

Arms + Abs

Great workout. Glad you kept it at 1 hour. Really nice combination of exercises and loved the videos - they were very helpful. Only question, was the cable kneeling lay pull overhand as it appeared in the video or underhanded as written? Also hyperextensions seemed like a random addition to the workout. Isn’t that more or a flute exercise?

Back + Arms In the GYM OR HOME

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