Name: Playbook - Blair Epstein - W1/D5 BACK/BI'S
Uploaded: 2024-01-06T13:34:05.458Z
Duration: 45 min
Description: W1/D5 BACK/BI'S

- Chin and chest up 
- Wide grip 
- Focus on pulling with your lats not your biceps or wrists, squeeze at the top and slowly lower back down

Assisted Wide Grip Pull-Ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- 10 each side

Single arm dumbbell row

- 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

Superset 1

- 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

- 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 2

- 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

Dumbbell preacher curls

W1/D5 BACK/BI'S

W1/D1 GLUTES/HAMMIES

W1/D2 CHEST/TRIS/SHOULDERS

W1/D3 ACTIVE REST DAY!

W1/D4 QUADS/GLUTES

W1/D6 CARDIO/CORE

W1/D7 ACTIVE REST DAY!

W2/D1 GLUTES/HAMMIES

W2/D2 CHEST/TRIS/SHOULDERS

W2/D3 ACTIVE REST DAY!

W2/D4 QUADS/GLUTES

W2/D5 BACK/BI'S

W2/D6 CARDIO/CORE

W2/D7 ACTIVE REST DAY!

W3/D1 GLUTES/HAMMIES

W3/D2 CHEST/TRIS/SHOULDERS

W3/D3 ACTIVE REST DAY!

W3/D4 QUADS/GLUTES

W3/D5 BACK/BI'S

W3/D6 CARDIO/CORE

W3/D7 ACTIVE REST DAY!

W4/D1 GLUTES/HAMMIES

W4/D2 CHEST/TRIS/SHOULDERS

W4/D3 ACTIVE REST DAY!

W4/D4 QUADS/GLUTES

W4/D5 BACK/BI'S

W4/D6 CARDIO/CORE

W4/D7 ACTIVE REST DAY!

W5/D1 GLUTES/HAMMIES

My favorite upper body workout! The skull crusher/upright row SS is🔥

Devon

W5/D2 CHEST/TRIS/SHOULDERS

W5/D3 ACTIVE REST DAY!

W5/D4 QUADS/GLUTES

W5/D5 BACK/BI'S

W5/D6 CARDIO/CORE

W5/D7 ACTIVE REST DAY!

W6/D1 GLUTES/HAMMIES

Gabby Sanchez

W6/D2 CHEST/TRIS/SHOULDERS

W6/D3 Hip Flexor Strengthening

W6/D4 BACK/BI'S

W6/D5 QUADS/GLUTES

W6/D6 CARDIO

W7/D1 GLUTES/HAMMIES

W7/D2 CHEST/TRIS/SHOULDERS

W7/D3 Hip Flexor Strengthening

W7/D4 BACK/BI'S

W7/D5 QUADS/GLUTES

W7/D6 CARDIO

W8/D1 GLUTES/HAMMIES

W8/D2 CHEST/TRIS/SHOULDERS

W8/D3 Hip Flexor Strengthening

W1/D5 BACK/BI'S

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