Name: Playbook - Alan Willinger - Back + Biceps
Uploaded: 2023-09-30T13:35:17.838Z
Duration: 45 min
Description: Back + Biceps

Patrick Sterling

Christian

A. X5
Bent over barbell row 3,3,5,5,10

B. X4
Lat pulldown 8,8,8,12

C. X3
Pull up (amrap)
Cable row 15,15,15

D. X3
Spider curl x12,12,12
Close grip barbell curl 15,15,15

- 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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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-up

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Back + Biceps

Syed

Mark

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

Community

More workouts from Alan Willinger