Name: Playbook - Adair Hoffert - 2/12/24 Back & biceps
Uploaded: 2024-03-03T18:57:09.760Z
Duration: 60 min
Description: 2/12/24 Back & biceps

Are you ready to unleash your true strength? Join us today and let's power through an invigorating back and biceps workout together. Remember, your potential is limitless. Let's conquer those weights and make every rep count!

Stand facing the cable machine.
Take two steps away from the machine so that the handle of the pulley is within reach.
Keep your feet shoulder-width apart and back straight.
Slightly push your chest out and keep your neck neutral.
Flex Your knee slightly and hinge forward at the hip.
Grab the handle and hold it with an overhand grip.
Your arms should be extended, and you gaze to the floor.
Engage your core and exhale.
Without bending your elbows, pull the cable down- using your last- towards where your thigh meets your knee.
Pause at the end of the motion and squeeze your lats.
Inhale and slowly return the cable to the starting position without breaking form. This is one repetition.

Cable Bar pullover

Keep your core strong and your spine neutral
Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 
Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted
Keep the muscles under tension the entire time

Kneeling single arm Cable Row

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar reverse grip bicep curls

Start with dumbbell bicep curls complete 10 rep them go right into 10 hammer curls

Bicep curls super set with hammer curls

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

Stand upright with your hands by the side of your body with palms facing inwards, holding one dumbbell in each hand with a neutral grip.
Keeping your upper arms by your side, exhale and raise the dumbbells up towards your shoulders by flexing your arms and simultaneously rotating your palms outward. Avoid using your legs or back.
Continue until your arms are fully flexed and the dumbbells cannot be curled any further.
Inhale and lower the dumbbells down, returning to the starting position.

Outer dumbbell curl

Grab the pullup bar with your palms down (shoulder-width grip)
Hang to the pullup-bar with straight arms and your legs off the floor
Pull yourself up by pulling your elbows down to the floor
Go all the way up until your chin passes the be bar
Lower yourself until your arms are straight

2/12/24 Back & biceps

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