Name: Playbook - Arash Rahbar - Day 7 - Back & biceps
Uploaded: 2021-03-04T19:37:09.112Z
Duration: 45 min
Description: Day 7 - Back & biceps

Work felt great! Back and biceps feel amazing!

Patrick

*Back & biceps		
- Reverse grip pulldown 3 x 15,12,10
- Reverse grip bent over row 3 x 10,10,8
- Nuetral grip pull down 3 x 10,8,8
- Incline bench dummbell rows 3 x 10,10,10

Superset		
- 2 arm dumbbell preacher curls 3 x 10,10,10
- Lying straight bar cable curls 3 x 10,10,10

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

Close grip pulldown turned around

Bend over to 45 degrees and row to your belly button. Keep elbows close to your body and avoid bouncing or swinging👊🏼👊🏼

Bent over underhand row

- Try and pinch your shoulders blades in order to achieve a deep contraction of your lats

Neutral grip pulldown

- Set the bench at 45 degrees. 
- Row to your hips contracting your lower lats. 
- Keep your core tight and stay flat on the bench.

Incline bench dumbbell rows

- Keep dumbbells balanced throughout the range of motion
- Key here is stability and balance!

2 arm dumbbell preacher curls

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

Standing straight bar 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!

DM-X

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 7 - Back & biceps

Community

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