Name: Playbook - Bethy Red - Week 6: Tuesday- Back & Biceps
Uploaded: 2022-07-25T19:09:57.965Z
Duration: 45 min
Description: Week 6: Tuesday- Back & Biceps

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

-Set the cable on the highest point 
-Kneel or sit down 
-one arm at a time; with your arm fully extended bring your elbow to your waist 
-slowly bring it back up to the starting point 
-repeat for desire reps
-work the other arm (that’s one set)

Single arm cable pulldown

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull (kneeling)

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine wide grip assisted pull-up

Week 6: Tuesday- Back & Biceps

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