Name: Playbook - Alan Willinger - Back and Biceps
Uploaded: 2022-10-08T17:14:56.113Z
Duration: 45 min
Description: Back and Biceps

Alan

This workout will have you leaving the gym feeling pumped and strong!

Heavy Lat Pull Down 5x5

Chest supported row 12,12,10,10

Pull ups 4x10 (or AMRAP)

Barbell Curl 4x12

Dumbbell curl 4x8

- 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

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- 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

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

Barbell bicep curls

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

Back and Biceps

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