Name: Playbook - Ashley Watts - Day 3 - Back & Biceps
Uploaded: 2023-06-05T01:32:02.973Z
Duration: 45 min
Description: Day 3 - Back & Biceps

I wish it incorporated a lower back work out.

Christine

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10, 8 rep exercises = increase weight each set

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

*To modify, use the assisted pull-up machine with as little weight as possible without compromising form.

Pull-up

- Hold the bar with your palms facing up
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

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

Barbell bicep curls

- Hold a plate in each hand with your palms facing each other
- Curl the plates up engaging your bicep as you curl
- Lower down with control

Day 3 - Back & Biceps

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