Name: Playbook - Bo Lee - High volume Back, biceps & abs
Uploaded: 2023-01-12T12:05:01.815Z
Duration: 60 min
Description: High volume Back, biceps & abs

Pull ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows 2

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

Single arm dumbbell row

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Pull the cable towards your face with elbows flared outward

Face pulls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Bicep curl iso hold

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Dumbbell half turkish get up

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