Name: Playbook - Amanda Essen - Workout 4 - Back and biceps
Uploaded: 2024-03-20T02:31:40.550Z
Duration: 60 min
Description: Workout 4 - Back and biceps

- Hold the bar with your palms facing you 
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Slowly back down (all way down) allt remember the whole movement, no cheating!

Chin ups

- 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

1.Begin in a full plank position with dumbbells in your hands, arms extended, hands under the shoulders, and on your toes. Make your feet a little wider for a more stable base and keep your body straight from head to heels. Think long spine, butt down, and abs engaged.
2.Pull the right dumbbell up toward the right hip keeping the dumbbell close to your side, elbow driving back. Resist rotating your shoulders and hips. Use your core strength and keep them facing the floor as best as you can.  
 3.Slowly return it to the floor and repeat with the left dumbbell.

Alternating renegade rows

Barbell deadlifts superset with barbell rows

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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 row

Deadlift ss. Rows

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

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

Dumbbell bicep curls

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Workout 4 - Back and biceps

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