Name: Playbook - Ashley Thomas - Back & Biceps (Gym)
Uploaded: 2024-02-18T22:57:05.228Z
Duration: 60 min
Description: Back & Biceps (Gym)

Start with looping a resistance band on a bar and step your foot/feet in the bottom loop. Grab outside the band on the bar with a neutral grip on parallel pull-up handles. Pull yourself up until your chin is above your hands. Pause at the top of the motion and lower yourself slowly

*thicker band=more help; thinner band= less help. 

X__reps total.

Assisted Neutral grip pull-up

Bend over at 45 degrees. Row to your belly button keeping your elbows tight. Maintain the curvature in your lower back and avoid swinging or bouncing.


X__reps total.

Bent over barbell row

Grab the handles with your palms facing each other. Lean back slightly, keeping your chest up . Bring the handles down to your upper chest engaging your lats throughout the exercise. 
Rotating your palms slightly towards your chest as you pull. Pause and return to the initial position.

X__reps total.

Dual handle Lat Pulldown

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

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

Dumbbell single arm row

Cross cable handles in either hand. Bend over to 90 degrees focus on rear delts. Raise the cable to the sides shoulder height, engaging the back of your shoulders.

Bent over Cable Rear Delt flies

- 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

With chest supported on a 45 degree bench. Hold dumbbells with palms facing upwards. Curl both dumbbells towards shoulders. Pause at the top then lower under control. Switch arms and repeat.


X__reps each arm

DB Spider Curls

Stand with your feet shoulder width apart with your knees slightly bent to support your lower back.
Begin with the barbell hanging straight down in front of you on your thighs. You must keep your elbows in at your sides during the exercise. This exercise consists for 3 sets of repetitions. First, start curling up the barbell, once you reach the half way point pause. Now lower the barbell back down to a fully extended position. Perform this for 7 reps.
Without pausing, curl the same weight all the way to the top, then lower the weight to the half way point and back up again. Perform this for 7 reps.
Finally, perform 7 reps of full barbell curls from the bottom to the

Back & Biceps (Gym)

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