Name: Playbook - Anthony Mantello - W3/D1 D1 Back & Biceps
Uploaded: 2022-07-06T16:37:33.836Z
Duration: 90 min
Description: W3/D1 D1 Back & Biceps

First time user! Back workout was intense But I didn’t see any bicip workouts in this even though it says back and bi’s?

William Aleman

Oscar

John

Alasdair

Gabriel

Harrison

Edwin

Amazing back workout out did some bicep as well 💪🏻

Kedin Rodriguez

Good pump, the sets to failure really burn and I felt that I had a great overall workout

Chris

Ritchie

Jose

So happy I signed up on the drop. Great pump, feel like I can fly 🔥👑

Ryan

- Stand and face an adjustable cable machine with a straight-bar attachment positioned on the high setting
- Grab the rope with an overhand grip, your hands near shoulder-width apart
- Keeping your arms straight, pull the rope down in an arc while engaging your lats, squeezing your shoulder blades together and keeping your core tight
- You can bring your fists further behind you for a better squeeze
- Pause at contraction then reverse the movement back to starting position

Cable rope pullover (warmup)

**FIRST 2 SETS ARE FEEDER SETS SETTING YOU UP FOR YOUR 3RD AND 4TH SETS**
-Grab the bar with a neutral grip, palms facing each other
- Keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction then return the weight to the starting position

Neutral grip lat pulldown

**FIRST 2 SETS ARE FEEDER SETS TO PUSH FOR A SET WITH 10 GOOD REPS**
**LAST SET IS 20% WEIGHT REDUCTION TO FAILURE**
-Keep your chest pressed into the pad
- Pull the handles back, squeezing your shoulder blades and engaging your mid back
- Pause at contraction then slowly return the weight to starting position

Machine seated row

**FIRST SET IS A FEEDER SET TO FIND A GOOD WEIGHT YOU CAN DO 10 REPS FOR**
**2ND, 3RD, 4TH SET IS REST PAUSE WITH 15 SEC REST BETWEEN SETS. DO NOT CHANGE WEIGHT**
-Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad
- Lay face down on the pad and grab the handles
- Lift the bar off the rack and extend your arms in front of you
- Pull the weight up and squeeze your back at the top of the movement
- Pause at contraction 
- Slowly lower the weight back down to the starting position

Machine T-bar row

**NO FEEDER SET**
- Lay face up on a bench, with your feet firmly planted on the ground
- Maintain a slight arch in your lower back
- Hold the dumbbell at one end with both hands 
- Slightly bend your elbows and press the weight over your chest
- Lower your arms back, maintaining a slight bend in your elbows, until you feel a stretch in your chest muscles and lats
- Focus on pulling your arms back in to starting position with your lat muscles

Dumbbell pullover

**FIRST SET IS HIGH VOLUME FEEDER SET**
**2ND SET WILL BE HEAVIEST WEIGHT YOU CAN USE AND DO A DROP SET BY WALKING THE RACK FOR THE NEXT 3 SETS NO REST BETWEEN THESE SETS**
(Walking the rack here is going down 10 lbs each time)
- Hold the bar in front of your body palms facing you, arms straight and roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause at full contraction
- Release the bar back down to starting position

Smith machine / DB shrugs

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately)
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Hyperextensions

W3/D1 D1 Back & Biceps

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

W3/D1 D1 Back & Biceps

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