Name: Playbook - Alyssa Higham - Week 1 - Day 2 ( Pull: Back & Biceps)
Uploaded: 2022-04-26T00:55:10.617Z
Duration: 60 min
Description: Week 1 - Day 2 ( Pull: Back & Biceps)

Upper body - Back & Biceps 

1. Lat Pulldown 12 reps x 4 sets
 
2. Dumbbell Bicep Curls 12 reps x 4 sets

3. Pull-Ups AMRAP x 3 sets 

4. Bent over Barbell Rows 10x3

5. Upright Dumbbell Rows 10x3

6. Seated Cable Row 12 reps x 4 sets

- 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

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

Dumbbell Bicep Curls

- Hold the bar with your palms facing towards the machine 
- Pull up engaging your back 
- Go up until your chin goes past the bar

Pull Ups

- 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 Rows

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Rows

- 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

Week 1 - Day 2 ( Pull: Back & Biceps)

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