Name: Playbook - Baylee Pinon - Back & Bi's
Uploaded: 2024-03-29T15:08:22.355Z
Duration: 45 min
Description: Back & Bi's

Please use a machine if needed for assistance. If you can do some w/out assistance always hit your failure mark then go to the machine for help.

1. Place your hands in an overhand grip (palms facing away from your body) with your hands slightly further than shoulder-width apart.
2. Bend your elbows and raise your upper body up toward the bar until your chin is over the bar. You can imagine bringing your elbows toward your hips if that makes the movement easier. As you move, avoid swinging your legs around or shrugging your shoulders up. 
3. Then extend your elbows and lower your body back down to the starting position.

Pull Ups

- 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

Cable Close Grip Row

- Grab the cable attachment overhead
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction, then return the weight back to the starting position

Lat Pull Down

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, contracting your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm

Bicep Curls

1. Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. 2. Keeping your back straight, shoulders rolled back, and elbows close to your body, row the barbell towards your belly button, squeezing your back muscles. 3. Slowly lower to the starting position. Arms fully extended.

Barbell Underhand Rows

1. Set an incline bench at 45 degrees.
2. Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. 3. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.
4. Squeeze your shoulder blades together and drive your elbows back towards your hips bringing the dumbbells to your ribcage.
5. Slowly reverse the move, and repeat for reps

Chest Supported DB Row

1. Drop to one knee, cable pull should be set on a higher setting, use the ropes.
2. Pull towards your forehead letting your elbows flare out 
3. Engage your back as you pull and keep core tight.
4. exhale extending the arms straight back towards the cable machine.

Cable Face Pulls

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Great workout!! I did bent over barbell rows to sub the rear fly machine excercise since I did this at home.

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