Name: Playbook - Arash Rahbar - Day 7 - Back & biceps
Uploaded: 2021-03-04T19:37:09.084Z
Duration: 45 min
Description: Day 7 - Back & biceps

DM-X

Workout was awesome arash! Mind muscle connection was unreal ‼️

Roque

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

Caleb Flynn

*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

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

Day 4 - Active rest day

Patrick

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 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 🔥🔥

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!

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

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 🔥

Anderson Wadkins

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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