Name: Playbook - Ashley Thomas - Back & Biceps (Gym)
Uploaded: 2024-01-19T23:30:04.057Z
Duration: 65 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

Grab the bar with your palms facing inward. Lean back slightly, keeping your chest up. Bring the bar down to your upper chest engaging your lats throughout the exercise.
Pause and return to the initial position.

Wide grip Lat pulldown

Face away from the anchor point and straddle the bar. Bend your knees slightly and hinge forwards at the hips, keeping your back straight, and grasp the end of it in both hands below your chest, with your arms extended. Pull the barbell up to your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the move. Lower the bar slowly back to the start.

Bent Over Landmine Bar Row

Bend over to 45 degree angle with upper body hinging from the hips. Hold dumbbells with an underhand grip. Row dumbbells to your hips. 
Retract shoulder blade. Lower back to start position and repeat.

Bent-over Dumbbell Row (underhand grip)

Bend at a 45 Degree angle with you back arched. Pull down using your lats and not your arms to bring the rope towards your thighs. 
Keep your chest up at the bottom of the movement as you squeeze through your lats. Slowly release the bar up controlling the move.

Cable Rope Lat Pullover

Grab the barbell with your hands 4-6 inches wider the shoulder width apart.
Bend over at the waist and make your chest parallel to the floor.
Let your arms hang straight down.
Now pull the barbell up to your chest. Hold for a half second and then let your arms back down.
This completes one repetition.

Bent over Wide Barbell row

With a barbell in your hands and your palms facing up. Curl bar toward shoulders. Lower back down slow and controlled.

Barbell bicep curls

Place the back of your arm on your inner thigh. Arm starts extended holding the dumbbell off the floor. Slowly curl the weight up, pause at the top squeezing your bicep. Slowly lower weight back to the starting position. Complete desired reps then repeat on the opposite side.

X __reps each arm

Dumbbell Concentration Curl

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.

Back & Biceps (Gym)

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