Name: Playbook - Ally Minson - W4 D2: Back & Biceps
Uploaded: 2023-11-08T04:10:43.071Z
Duration: 45 min
Description: W4 D2: Back & Biceps

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

Close grip pull-up

- use a lat Pulldown machine and a handle attachment 
- lean back slightly and pull your elbow down squeezing your back 
- return to starting position 
- repeat

Single arm lat Pulldown

- set up a barbell as if you were to do a barbell bent over row 
- when pulling the bar up keep your elbows out wide 
- pull the bar up towards your chest 
- bring the bar back down slowly 
- repeat

Barbell rear delt row

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

straight arm pulldown

W4 D2: Back & Biceps

Perfect!! Got me motivated for my 5am workout even though I was tired!

abby

Janelle Trichell

Cassie

W1 D1: Glutes & Hamstrings

W1 D2: Back & Biceps

W1 D3: Active Rest Day

W1 D4: Full Body

W1 D5: Quads & Glutes

W1 D6: Chest & Triceps

W1 D7: Active Rest Day

W2 D1: Quads, Glutes & Calves

W2 D2: Back & Biceps

W2 D3: Active rest day

W2 D4: Full Body

W2 D5: Glutes & Hamstrings

W2 D6: Chest, Triceps & Shoulders

W2 D7: Active Rest Day

W3 D1: Legs

W3 D2: Back & Biceps

W3 D3: Active Rest Day

W3 D4: Full Body

W3 D5: Legs

W3 D6: Chest & Triceps

W3 D7: Active Rest Day

W4 D1: Legs

W4 D3: Active Rest Day

W4 D4: Full Body

W4 D5: Legs

W4 D6: Chest & Triceps

W4 D7: Active Rest Day

W5 D1: Glutes & Hamstrings

W5 D2: Back & Biceps

W5 D3: Active Rest

W5 D4: Full Body

W5 D5: Quads, Glutes, Calves

W5 D6: Chest & Triceps

W5 D7: Active Rest

W6 D1: Glutes & Hamstrings

W6 D2: Back & Biceps

W6 D3: Active Rest

W6 D4: Full Body

W6 D5: Glutes & Quads

W6 D6: Chest & Triceps

W6 D7: Active Rest

W4 D2: Back & Biceps

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