Name: Playbook - Blair Epstein - Back & Bis GYM
Uploaded: 2024-01-06T13:34:05.302Z
Duration: 60 min
Description: Back & Bis GYM

- As many as you can without the band first!! 
- Narrow or wide grip (switch off each week) 
- Pull with your lats NOT with your wrists

Band Assisted Pull Ups

Rope Lat Pullover

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

Superset 1

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- 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

You are doing 10 reps each arm for thee bird dog rows, right into bicep 21s. For the bicep 21s you do 7 reps at the bottom of the rep, 7 at the top and 7 full rep without breaks. Thats one round. Then you move back to bird dog rows.

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position
- 10 each side

Dumbbell bird dog rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Atop half way when your arms reach 90 degrees
- Slowly lower down until arms are fully extended

Dumbbell bicep curls - bottom of the rep

- Begin with a dumbbell in both hands starting with arms at 90 degrees
- Curl dumbbells towards your shoulders, without losing tension at the top
- Slowly lower down until arms are back in a 90 degree position

Dumbbell bicep curls - top of the rep

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Back & Bis GYM

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