Name: Playbook - Anthony Mantello - W4/D6 D6 Back & Arms
Uploaded: 2022-07-06T16:37:34.018Z
Duration: 70 min
Description: W4/D6 D6 Back & Arms

JJ Dominguez

Oscar

Cisco

John Myburgh

Cole

Amazing workout especially the last workout 😮‍💨

Kedin Rodriguez

Got my shirt begging for mercy with how sick this pump is

Evan Dee

Workout done by myself at exactly 7 days out

**HOLD ALL CONTRACTIONS 2 SECONDS**
- 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

Cable seated close grip row

**SLOW REPS, PAUSE AT TOP OF REP, HOLD AT BOTTOM FOR 2 SECONDS**
**FIRST 2 SETS ARE USED TO BUILD UP TO A SET THAT IS HARD AT 8 REPS. THEN BACK WEIGHT OFF A LITTLE FOR 12 REPS**
- Sit at the lat pulldown station
- Grab the D-handle with one hand, arm extended overhead
- Pull the handle down to your torso by flexing the elbow and retract the shoulder blade
-As you do so, slightly rotate the wrist so that at the completion of the movement, your palm is now facing you
- Pause at contraction before returning to the starting position
- Complete desired reps then repeat on the opposite side

Single arm lat pulldown

**FIRST SET IS A MODERATE TO HARD 10 RPE 8. 2nd & 3rd SETS IS A DROP SET. CLOSE 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

- Grab the barbell or EZ-bar with a narrow underhand grip, and sit down on the preacher curl bench with your feet flat on the floor
- Upper arms and chest to be in contact with the arm pad
- Your chin should remain tucked throughout the movement, arms should be long with a slight bend in your elbows
- Maintain a neutral wrist position and a comfortable grip
While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows
- Continue to lift until the barbell or EZ bar is level with your shoulders
- Finish the movement by squeezing your biceps
- Slowly straighten your elbows to lower the barbell to the starting position

Preacher narrow grip curls

**CAN ALSO DO STANDING**
- Lying at an inclined position
- Curl the dumbbells (palms turned toward the center of your body) up towards your shoulders, engaging your biceps
- Keep elbows pointed to the floor
- Lower the dumbbells slowly back to starting position

Dumbbell incline hammer curls

- Keeping your elbows tucked in at your sides grab the rope, tense your core
- Press your hands down until your arms are fully extended
- Spread rope apart at the bottom for a deeper contraction
- Bend the elbows, returning to the starting position

Cable rope tricep pushdown

**2 SEC SQUEEZE ON EACH REP**
- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across the front of your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

**CAN ALSO BE ASSISTED**
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower until your arms are fully extended

Pull-up

W4/D6 D6 Back & Arms

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!

W4/D6 D6 Back & Arms

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