Name: Playbook - Brett Lundeen - Day 24: Back & Biceps
Uploaded: 2025-11-17T01:09:08.293Z
Duration: 60 min
Description: Day 24: Back & Biceps

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Hand release push up

Warm up

Seated machine row

Barbell curl

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

Dumbbell single arm row

Incline DB curl

- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the lat bar with an overhand grip 
- Lift the weight off the stack and lock your legs under the pads
- Initiate the downward pull by depressing the scapula, then pull the bar downward toward the top of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Lat pulldown

Single arm preacher curl

Sumo high pull

Burpee Over Bar

10 min AMRAP

Day 24: Back & Biceps

Ryan

Day 1- Test Week

Day 2- Test Week

Day 3- Test Week

Day 4: OFF

Day 5: Test Week

Day 6: Test Week

Day 7: OFF

Not a huge fan of this amrap but love the idea! Maybe a little more explanation with the exercises on what to focus on? Like any paused or eccentrics? Also, wasn’t sure if the amrap should be the same weight but did it that way anyways!

Laura

Day 8: Full Body

Day 9: Full Body

Day 10: OFF

Day 11: Conditioning

Day 12: Full Body

Day 13: Functional

Day 14: OFF

Day 15: Full Body

Day 16: Full Body

Day 17: OFF

Day 18: Conditioning

Day 19: Full Body

Day 20: Functional

Day 21: OFF

Day 22: Legs (Posterior)

Day 23: Shoulders & Core

Day 25: OFF

Day 26: Chest & Triceps

Day 27: Legs (Anterior)

Day 28: OFF

Day 29: Legs (Posterior)

Day 30: Shoulders & Core

Day 31: Back & Biceps

Day 32: OFF

Day 33: Chest & Triceps

Day 34: Active Recovery Sweat

Day 35: OFF

Day 36: Legs & Accessory work

Day 37: Chest & Triceps

Day 38: Back & Biceps

Day 39: OFF

Day 40: Legs

Day 41: Shoulders & Conditioning

Day 42: OFF

Day 43: Legs & Accessory work

Day 44: Chest & Triceps

Day 45: Back & Biceps

Day 46: REST

Day 47: Legs

Day 48: Shoulders & Conditioning

Day 49: OFF

Day 50: Upper Body

Day 24: Back & Biceps

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