Name: Playbook - Ben Chidiebele - Boomin’ Back & Biceps
Uploaded: 2024-01-09T17:27:35.717Z
Duration: 60 min
Description: Boomin’ Back & Biceps

Luke

Steven

1. Underhand Bent Over Row
2. Lat Pulldown 
3. Kneeling One-Arm Cable Row
4. Single Underhand Straight Arm Pulldown
5. Barbell Curl with 5 sec. hold
6. Dumbbell Preacher Curl
7. Single Arm Hammer Curl

Underhand Bent over Row (4 x 8-12)

Lat Pulldown (4 x 10-12)

Kneeling Single Arm Cable Row (4 x 10 each arm)

Single Underhand Straight Arm Pulldown (4 x 10 each)

Perform a barbell curl and do a 5 second hold at the contraction before lowering back down. Aim to hold it at a 90° angle and use wrist wraps if needed

Barbell Curl w/ 5 sec. hold (4 x 5)

Using a preacher curl stand, perform one rep of a hammer curl followed by a regular curl. Repeat for 5 reps of each (10 curls total) per arm for a total of 4 sets

Preacher DB Curl (4 x 10)

Single Arm Cable Hammer Curl (3 x 10 each)

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Dylan Ching

Good workout bench at the end 👏🏾👏🏾👏🏾👏🏾

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Couldn’t move my arms after. Definitely the best arm workout I’ve done

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