Name: Playbook - Ben Chidiebele - Back | Biceps
Uploaded: 2024-01-16T15:49:08.767Z
Duration: 80 min
Description: Back | Biceps

Bent over row
Lat pull down
Cable row (single arm)
Chest support back fly
Dumbbell hammer curl 
Reverse barbell curl
Preacher curl

1 warmup set
3 sets of 8-12 reps

Be sure to have a good stance and keep your core tight throughout the entire movement. Also go full range of motion and control the weight as you pull up and go down. 

Alternatives: T-Bar row overhand grip

Bent over Row

3 sets of 8-12 reps (slow)

Neutral grip or overhand grip lat pulldown. Focus on my tempo and how I go slow on the downward and upward motion. You’ll feel this one for sure

Lat Pulldown

2 sets of 8-12 reps each ar

alternatives: regular cable row

Cable Row (single arm)

2 sets til failure 

Keep a neutral grip (palms facing your body) and raise the weight while really squeezing your back. Do as many reps as possible until your form starts to give out 

Alternative: back fly machine

Chest Support Back Fly

3 sets of 8-12 reps 

Grab a barbell (ideally an EZ grip) and perform curls with your palms facing down. Make sure to really grip the barbell and keep your elbows close to your body 

Alternatives: reverse grip cable curl

Reverse Barbell Curl

3 sets of 8-12 reps 

Can choose to do alternating or together as shown in the video. Keep elbows close to your body, use your core to keep you stabilized, and go full range of motion. 

alternatives: rope hammer cable curl

Dumbbell hammer curl

2 sets till failure

Can use barbell or dumbbells

Preacher Curl

Back | Biceps

Quads | Hamstrings | Calves

Chest | Shoulders

Chest | Triceps

Shoulders & Arms

Chest | Shoulders | Traps

Shoulders & Traps

Back & Biceps

Steven

Greg

Chest & Triceps

Roderick

Chest & Back

Legs (Quad Dominant)

Legs (Hamstrings Dominant)

Back & Biceps (10/27)

Chest Destroyer

Big Back Day

Great, any substitutions if we don’t have a tibia raise machine at our gym?

Dylan

Legssssss

Big Body Chest & Triceps

Chesttttttt

incredible. this workout turn boys into men 💪🏽🔥🅿️

Back | Biceps

More workouts from Ben Chidiebele