Name: Playbook - Brendon Osborne - DAY 5. BACK/BICEPS
Uploaded: 2021-01-18T11:45:16.284Z
Duration: 50 min
Description: DAY 5. BACK/BICEPS

Upper back focus in today’s back session.

Incline Bench Barbell Row

3:1:1:2

Allow lats and rear delts to stretch in bottom position. 

In top position force elbows backwards. Creating as much tension through rear delts and traps.

Pronated Chest Supported Hammer Row

2:1:2:1

Additional Trap Focus

Begin movement with aim hands outwards. Once you hit end range then force elbow backwards to engage traps.

Rear Delt Machine Fly

Dumbbell Shrugs

3:1:2:1

With a dumbbell in one hand, set up on a incline bench so the pad is at the bottom of your pecs. Extend your arm all the way down into hammer position. Flex the forearms and biceps, and curl the weight up, rotation hand and twisting thumb outwards and down.

Scott Curl - high incline bench

Cable Rope Hammer Curl

See rest breaks!

2:1:2:1

Hanging from a rack or smith machine. Have bar lined up two inches above sternum. 

Focus on elbows bending. (Like a bicep curl) 

Hands should end up in front of shoulders in top position.

DAY 5. BACK/BICEPS

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