Name: Playbook - Victoria D’Ariano - W4/D2 Back + biceps
Uploaded: 2021-01-18T11:45:49.791Z
Duration: 45 min
Description: W4/D2 Back + biceps

Back
- Cable lat pulldowns 
*to make this more challenging double up the bands to increase resistance
- Single-arm low cable rows
- Cable close grip pulldowns 
- Bent over underhand grip band rows (using a loop band) 
- Cable straight arm pulldowns

Biceps
- DB OR CABLE alternating bicep curls
- DB or cable hammer curls
- Cable cross-body curls

- Pull the bar down
- Bringing your elbows into your ribs
- Engage your lats as you pull the bar down
- Reverse the motion to come back

Cable lat pulldown

- Keep your core tight as you pull towards you
- Focus on your lat as you pull the cable towards you

Single arm low cable row

-Grab the resistance bands with your palms facing out and down.
-Get down on your knees with your hands up over your head and the resistance band taught.
- Bring your hands down and out to shoulder height and then let them back up.
-This completes one repetition.

Close grip lat pulldowns

- Keep your spine in a neutral position
- Pull the band up keeping your elbows close to your body
- Engage your lats as you pull up

Bent over underhand grip row

- Can use a cable in replace of the bands.
- attach the band to something or use a cable machine
- keep your chest up and allow for a slight arch in your lower back
- keep your core engaged.
- full stretch at the top and really initiate the movement from your back as you drive the band towards your body.

Band Straight Arm Pulldowns

"- Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions."

Alternating dumbbell curl

- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions."

Dumbbell hammer curls

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing your body.
- Curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your upper pec and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm."

Alternating cross body curls

W4/D2 Back + biceps

Flore

Jennika

Annie

W1/D1 Chest + triceps

I am loving these workouts so far and can’t wait to complete all of them.

LaRiley

Krista

W1/D2 Back + biceps

Emily

W1/D3 Legs ( hamstring focused )

Little more difficult than what I anticipated 💪

I like how this was dumbbells only but didn’t give me as good of a workout

Sarah

I’m enjoying the minimal equipment workouts with more weight! But wondering what you would recommend for pacing of the sets? Like rest time between each set?

W4/D2 Back + biceps

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