Name: Playbook - Arash Rahbar - Day 7 - Back & biceps
Uploaded: 2021-03-04T19:37:09.057Z
Duration: 45 min
Description: Day 7 - Back & biceps

DM-X

Got a great pump today! Bought your lifting straps and used them for the first time, definitely could feel a difference in my lifts! Thanks again!

Patrick

That was intense! Back felt huge and was really sore! Biceps same!

Anderson Wadkins

Back & Biceps		
- Wide grip pulldown 3 x 12,10,10
- Close grip seated row	 3 x 10,10,8
- 1 arm pull down 3 x 15,12,10
- Bent over rows 3 x 10,8,8

Superset		
- Seated incline dumbbell curls 3 x 10,10,10
- Seated preacher curls 3 x 10,10,10

- Keeping your back arched, pull the bar down to your upper chest. 
- Squeeze your last are return up slowly

Lat pulldown

- Pull to your belly button while pinching your shoulder blades together. - Get a good Stretch forward

Close grip seated row

Fully stretch at the top. Retract your shoulder and squeeze your lat at the bottom

1 arm pulldown

- Bend over at 45 degrees and row to your belly button keeping your elbows tight to yiur body! 
- Maintain the curvature in your lower back and avoid swinging or bouncing👊🏼👊🏼

Bent over barbell row

- Curl the dumbbells up engaging your bicep as you go up
- Come down with a controlled movements

Seated incline 2 arm dumbbell curls

Sit low and sink into the pad removing your shoulders from the equation.

Seated preacher curl

Superset

Day 7 - Back & 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

Melo

Arshia

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

Day 3 - Back, traps & biceps

I feel well rested. Thanks for the advice haha

Caleb Flynn

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 🔥🔥🔥

Roque

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 8 - Active rest day

Abtin Farshchi

Day 1 -  Chest, shoulders & triceps

Quads were dead after these! Blood sugar staying stable, time for some cardio!

John

Awesome workout arash! Love how I feel everything working in each set!

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

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

Bardia

Upper chest was dead after that drop set! Blood sugar sitting at about 150ish post workout. Going for some cardio now. Really trying to get that integrated into my days. Thanks again!

Great workout can feel the pump on my tris

Day 5 - Shoulders, chest & triceps

Thank you for adding glute bridges into the workouts. Hasn't been one that I normally do. Also quads were shot after the cluster set! Blood sugar stable at around 125. Going to get some cardio in. Seems to help maintain sugar levels throughout the day for me. Thanks again!

Ashley

Amazing workout arash! Hamstrings were destroyed 🔥🔥

First workout since coming down with covid. Felt really good to be working out again. Had to skip the dropset and tried to rest a bit longer then normal. Thanks for putting this! Don't think this would have been a good workout without some guidance, so again thank you!

Felt solid! Still working my way back up from being sick. I seem to feel better after a workout.

Dead! Best leg workout ever🦵🏼🦵🏼

Reuben  Lopez

Back was shot after this one! Still taking a little bit easier, but working back up.

Able to push a little more each day. Thanks again!

Absolutely great workout arash! Every workout has been challenging and educational 🔥

Workout was awesome arash! Mind muscle connection was unreal ‼️

Great, personally would have like 1 or 2 more workouts though

Bro I am about to finish push leg pull that I enjoy. Do you recommend following your daily workout after this?

Nima

Massi

Work felt great! Back and biceps feel amazing!

Day 7 - Back & biceps

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