Name: Playbook - Arash Rahbar - Day 3 - Back, traps & biceps
Uploaded: 2021-03-04T19:37:09.032Z
Duration: 45 min
Description: Day 3 - Back, traps & biceps

Melo

Man, I love these routines! The concentration curl was a game changer!

DM-X

Great workout, but what’s with the 1 rep for the pull-down?

Caleb Flynn

Patrick

Ashley

Great workout arash!! I couldn’t even lift my arms. Contractions in my back were unreal 🔥🔥🔥

Roque

Great. Just letting you know there was an error with the close grip pulldown sitting backwards it only says 1 rep.

Dennis

*Back, traps & Biceps		
- Straight bar pull overs 3 x 15,12,10
- Deadlifts 5 x 8,8,6,6,4
- Underhand pulldown using handles	2 drop sets  x 10 drop 10 x 2
- Reverse cable flies 4 x 15,12,10,10
- Trap bar shrugs 4 x 15,12,10,10

*Biceps		
- Standing hammer curls with static hold 3 x 10,10,10
- 1 arm concentration curls 4 x 12,10,10,8

Bend at a 45 Degree angle with you back arched. Pull using your lats and not your arms. Chest up at the bottom of the movement

Standing cable pullover

- 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

- Pull down past your chest while maintaing  tight core and keeping your body stable

Close grip pulldown turned around

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Trap bar shrugs

- Complete given # of reps while holding opposite arm at halfway point - - Switch arms once completed

1 arm hammer curl opposite arm static hold

- Start with your arm fully extended
- As you curl the cable in squeeze your bicep
- Return to full extension with a slow and controlled movement

Seated cable concentration curl on knee

Day 3 - Back, traps & biceps

Mahdi

Syed

Got your program 2 years ago. Started today.

Navid

Day 1 - Chest, shoulders & triceps

Hannah Smith

Kwabena

Brian

Day 2 - Quads, hamstrings & calves

Arshia

Didn't leave anything on the table! Can't do that with this routine!

I feel well rested. Thanks for the advice haha

Day 4 - Active rest day

Day 5 -  Shoulders, chest & triceps

Been awhile since I have done glute bridges. Thanks for putting them in! Hope you had a great new years!!!

Great workout arash!! Really targeted my hamstrings 🔥🔥🔥

Day 6 - Hamstrings, glutes & quads

Anthony

Back and biceps got a really solid workout! Still feel like they are on fire! Thanks again for everything!

Day 3 - Back, traps & biceps

Community

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