Name: Playbook - Amber Higgins - BACK AND BICEPS (full)
Uploaded: 2022-05-20T18:10:06.771Z
Duration: 55 min
Description: BACK AND BICEPS (full)

This is the full second day of the three day split, focusing on building mass in the arms and back. It’s my personal favorite for a really aesthetic pump!

- Keep your core tight and your chest against the pad
- Row the handles back retracting your shoulder blades 
- Slowly lower back to starting position
- Complete rep and repeat

Plate loaded machine row

-Attach two handle attachments at the highest setting on two close set cable towers 
-Holding both handles, either lunge or kneel in between the towers
-Keeping shoulders back and chest up, pull both elbows in towards your sides and slightly back making sure to retract your shoulders and engage the lats

Kneeling iso lateral cable pull down

-Use a back extension machine set so that your upper body can bend fully over the machine at the hip
-You can use a resistance band over your lower neck, a plate, or a kettlebell for added weight
-Plant feet on platform with heels touching the lip
-Keeping neck straight and back tight, lower upper body towards the floor and pause 
-Engaging lower back and hamstrings and keeping back straight, lift your upper body into a slight extension and pause 
-Repeat for desired reps

Weighted back extensions

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back as you pull, keeping your body straight and stable
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

-Use a handle attachment set to the lowest setting on a cable tower
-Grasp the handle, palm up/forward in one hand 
-Stagger your feet; planted one in front of the other 
-Lean forward letting your arm fully extend with the handle, make sure to keep your shoulders back and tight 
-Keeping your elbow in place and body inclined forward, bring the handle towards your shoulder
-Make sure to engage the muscle at the top of the rep, then slowly return to start
-Repeat alternating sides until all reps are complete on both

Behind the back cable bicep curls

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

-Select appropriate weight 
-Hold dumbbells with palms facing down and lean your chest slightly forward 
-Keeping wrists neutral, bring the dumbbells up towards your shoulders and pause 
-Slowly return to start

Overhand dumbell curl

-Select appropriate weight
-Hold plate either by the holes or the flat area for grip strength 
-Lean upper body forwards keeping shoulders back and tight 
-Curl plate up towards chest and pause 
-Return to start

BACK AND BICEPS (full)

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