Name: Playbook - Alex Rice - BACK & BICEPS
Uploaded: 2024-03-29T18:23:03.781Z
Duration: 60 min
Description: BACK & BICEPS

Lesley

Those DB 21's are killer! Loved this workout.

Tracy

Yarilys Escobar

BACK DAY!!

3 sets | 5 pull ups (or assisted pull ups- see exercise description for assisted pull up info)

3 sets | 8 Landmine bent over row 

3 sets | 12 cable close grip pull down

SUPERSET
3 sets | 10 chest supported rows into 10 spider curls

1 set | 21’s w/ dumbbells

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

For assisted pull ups:
Option 1: loop a long resistance band around the pull up bar

Option 2: try negative pull ups

Option 3: if your gym has one, an assisted pull up machine

Pull Ups (or assisted)

- Hinge forward to a bent over position, engage your core
- Using a rope attachment, grip the rope, and row it up engaging your back throughout the movement
- Lower the bar back downs with control

Landmine bent over row

- Pull the attachment down toward the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Lower the weight with control to the starting position

Cable Close Grip Lat Pulldown

SUPERSET

10 chest supported rows into 10 spider curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells toward your hips, engaging your lats
- Slowly lower the dumbbells back down

Chest Supported Dumbbell Low 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 to starting position, slightly stretching your biceps

Dumbbell Spider Curls

SUPERSET

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Equaling 21 total reps 💪🏻

Dumbbell 21’s

BACK & BICEPS

BACK WORKOUT

Ellie

Misty

First day using this app and loving it! I’m working out at the gym with the “home” workouts starting the first 6 week program.  Doing the home workouts with more dumbbell use until I’m more comfortable with the gym equipment 😀

BACK & BICEPS

Community

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