Name: Playbook - Blake Williamson - Back + Bi’s
Uploaded: 2024-02-04T03:40:41.534Z
Duration: 50 min
Description: Back + Bi’s

Pulley system back movements and a mix of dumbbell and pulley bicep movements for this workout

The finisher should bring you plenty of bicep pump for the cherry on the top!

Base yourself on the ground with the pulley lever set high. At least one foot at the base to brace for rep. 

This is a single arm movement. 

Pull from high to low and rotate to a supinated grip at peak rep. Control reps and try to maintain tension at all times.

Perform reps for both sides.

Unilateral pulley row high

Set up pulley at the lowest point.

Single arm movement.

Staggered stance brace - at enough length from pulley so you can get a full range row while still having tension on the cable.

Perform reps for each side.

Unilateral pulley row low

Pulley system low row. 

Can be performed with v bar or two handles (as used here).

Pulley set at lowest setting.

Brace far enough from cable pulley so you can move through the range and maintain tension.

Slight bend in the knees and torso facing base of cable pulley.

I like to rise slightly at peak rep to feel better connection with lower lats.

Pulley row low

Cable row with lat pull bar.

Set up for standard row.

Roughly shoulder width grip pronate (palm down)

Torso slightly leaning forward.

Pull bar high to the level of roughly in line with your shoulders. Slightly below does best for me to engage lower traps (the aim).

If the rear delts feel too engaged - experiment with slightly higher or lower pull to correct this.

Cable row high pull

Alternating arms.

Keep tension on bicep through full range while performing rep.

Keep elbows close to torso. Imagine your back is against the wall - limiting elbows moving to the rear.

Standing dumbbell curl

Palms facing up and on the inside face of the dumbbell.

Elbows close to torso.

Drive palms up and focus on peak contraction

A standard curl action - constant tension and good tempo

Close grip dumbbell curl

Cable pulley set to high

Stand at 90 degrees (pulley is to your side)

Imagine your arm is resting on a flat bench. Your arm should not drop.

Ensure you are standing far enough away so you can perform reps with constant tension on the cable through the whole range.

This is a non stop superset (no rest)- I like to use this as a bicep blaster to finish off. Use a lighter weight that will allow you to perform reps back to back and burn out by the last round of reps. 

Enjoy the pump!

Standing unilateral cable curls

Back + Bi’s

Core Burner

Chest + Tris (Basic Equipment Workout)

I like the pair of workouts as super sets and the last 3 sets as a superset. I focused on the slow tempo of each rep.

James Nguyen

Full Leg

I like the pair of supersets and ending it with a pair of ab workout supersets. Also,  paying attention to splitting the muscle tissues 👌

Delts + Traps + Abs

Quads + Glutes

Chest + tris

I did some alt workouts due to gym limitations on what is available. Enjoy this back-and-bi-workout.

Back + Bi’s

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