Name: Playbook - Arianne Deveau - W1/D4 Back & biceps
Uploaded: 2023-08-18T02:30:11.821Z
Duration: 45 min
Description: W1/D4 Back & biceps

Love a good back day 🤍 

4x8 assisted pullup
3x10 seated cable row
3x10 DB single arm row
4x10 ez bar bicep curl
4x12 reverse DB rear delt fly
3x12 cable rope hammer curl

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- With a neutral grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated neutral grip cable row

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse incline dumbbell rear delt fly

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

W1/D4 Back & biceps

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W2/D2 Chest, shoulders & triceps

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W3/D1 Glutes & hamstrings

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W4/D1 Glutes & hamstrings

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W5/D1 Glutes & hamstrings

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W6/D1 Glutes & hamstrings

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