Name: Playbook - Alan Willinger - Big Back & Biceps Day 💪🏻
Uploaded: 2022-10-08T17:14:56.205Z
Duration: 45 min
Description: Big Back & Biceps Day 💪🏻

Alan

Max set of pull-ups (as many reps as possible)

Lat pulldown 4x5

Bent over barbell row 4x8

Superset:
Single arm cable row with pause 3x10
Underhand lat pulldown 3x10

Seated Dumbbell Curl 3x12

Spider Curl 3x12

Hammer curl 3x10

- 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

- 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
- raise back up a quarter of the way
-lower again
- Pause and return to the initial position

Wide grip lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain a neutral spine and core tension
-avoid swinging or bouncing

Bent over barbell row smith machine

Row cable handle to your hip while retracting your shoulder back

Cable single arm row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- 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

- 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

Big Back & Biceps Day 💪🏻

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