Name: Playbook - Arash Rahbar - Back & biceps
Uploaded: 2021-08-10T00:10:56.411Z
Duration: 60 min
Description: Back & biceps

*Back & Biceps		
- Bent over rows 3 x 10,10,8
- Close grip pull down 3 x 12,10,10
- 1 arm row 3 x 10,8,8
- Hammer strength pull down	3 x 12,10,10

Superset		
- Standing straight bar curls 3 x 10,10,10
- Cable rope curls 3 x 10,10,10

- Remain bent over and avoid standing up! 
- Focus on using your lower lats and avoid using your traps and upper back

Bent over dumbbell rows

-Pull down to the top of your chest Keeping your elbows close to your body. Engage your lats as you pull

Close grip pull down

- Stand at 45 degrees supporting yourself on something stable
- Pull the dumbbell to your hip and squeeze your lat while retracting your shoulder blade back and down

Dumbbell 1 arm row

- Keep your core tight and your shoulders back.
- Lower slowly!

Preacher bar cable curls

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

Standing rope curl

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John

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Arshia

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

Robin

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

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