Name: Playbook - Alan Willinger - Back + Biceps
Uploaded: 2023-09-30T13:35:17.826Z
Duration: 45 min
Description: Back + Biceps

Patrick Sterling

Syed

Mark

A. X5
Weighted Pull Ups 5,5,3,3,10

B. X4
Single Arm Row 8,8,8,10

C. X3
Close grip Pulldown 10,10,10
Bent over row 15,15,15

D. X3
Cable bicep curl 15,15,15

E. X3
Hammer bicep curl x12,12,12

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down
-remove weight and finish the last set with bodyweight

Weighted pull-ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Reverse the motion and return to the initial position

Close grip pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl standing

Back + Biceps

One of the amazing workout today, thanks Alen your workout is amazing. My post workout pic u can see

https://instagram.com/1alysyed?igshid=MzNlNGNkZWQ4Mg==

Back + Biceps

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