Name: Playbook - Arev @endicci - Back & Bis
Uploaded: 2022-10-01T14:56:01.133Z
Duration: 60 min
Description: Back & Bis

I liked this workout while I was at the gym I wasn’t clueless or confused about what to do or how to do a certain exercise.

Cidney

Valarie

Got a really good pump with this workout for sure!!! Love it!

Citlalli

That shit was rough 😮‍💨 but love you for it!

Jessica

I enjoy that each workout was very detailed and I was able to follow it very easily.

Rosa

Kristen

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows right below your shoulder
- Lower slowly back to starting position

DB incline curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Bicep Superset

DROPSET:
1. 10 reps
2. Drop weight: Another 10 reps
20 reps = 1 set

- Make sure your elbows are pulled back behind your shoulder and kept there the entire way
- Pull the handle up and curl the weight
- Complete listed reps for each arm

Single Arm Cable Curl

TEMPO: 4 second negative (on the way down)

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor and let it come to a full stop

Pendlay row

TEMPO: 4 sec negative

- Pull cable attachment to the side of your chest
- At the top of your motion, your arm and shoulder should be fully extended 
- A small rock is a natural part of this movement and is okay. You might end up more upright as you pull the cable into your chest, and more leaned as you bring it back up to fully extend

Half-Kneeling Single Arm Lat Pulldown

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

TEMPO: Pause at the end of every rep for 2 seconds before extending weight back

- Pull the attachment in towards your body leading with your elbow
- Keeping your body neutral and core engaged
- Elbows drive towards your lower abdomen, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Back & Bis

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