Name: Playbook - Arash Rahbar - Back, traps & biceps
Uploaded: 2021-08-10T00:10:36.053Z
Duration: 60 min
Description: Back, traps & biceps

*Back, traps & Biceps		
- Pull ups 2 x failure
- Deadlifts	5 x 10,8,8,6,6
- Dumbbell pullovers	3 drop sets 10 drop 10 x 3
- Bent over flies 4 x 15,12,10,10
- Dumbbell shrugs	4 x 15,12,10,10

*Biceps		
- Straight bar curls	4 x 12,10,10,6
- Rope curls 4 x 12,10,10

- Hold the bar with your palms facing each other
- Pull yourself up bringing your chest towards the bar
- Lower with a slow and controlled movement

Neutral grip pullups

- The bar should be at about the middle of your feet
- Hold the bar with both hands
- Engage your lats
- Pull the bar up keeping a neutral spine
- Reach full extension and return to the initial position

Deadlifts

- Support your upper back and shoulders on the bench. Lower the dumbbell slowly getting a good stretch in your lats. Pull up and over your chest
- Lower back down slowly. Focus on pulling woth uour lats and not your arms

Dumbbell pullover

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Keeping arms straight shrug your shoulders up towards your ears and pause for full contraction

Dumbbell shrugs

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

Back, traps & biceps

John

Back & rear delts

Back, rear delts & traps

Arshia

Savagery at it’s finest. Oof. I need, like, 5 bananas and a nap.

Robin

Back, delts & traps

Back, reared delts & traps

Back & biceps

Starting to like back workouts more now that I am seeing some changes... actually probably that way for most exercises!

Back, traps & biceps

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