Name: Playbook - Blair Epstein - W1/D2 Back & Bi's
Uploaded: 2024-01-06T13:34:05.844Z
Duration: 60 min
Description: W1/D2 Back & Bi's

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position
- Going up in weight as reps decrease

Hammer Strength High Row

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable 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

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position
- Keep constant tension in the biceps

Dumbbell incline bicep curls

- 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

Superset 2

Narrow grip to wide grip bicep curls, one into the next. 8 and 8 is one set. Rest for 45 seconds and repeat 2 more times.

- Hold the bar with underhand grip, shoulder width
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls narrow grip

- Hold the bar with underhand grip, outside of shoulders
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls wide grip

Superset 3

- Start with dumbbell in one hand and arm extended over incline bench or preacher curl
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides
- Light weight here so you can get to 50 reps without stopping

Dumbbell preacher curls

W1/D2 Back & Bi's

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