Name: Playbook - Brett Lundeen - Day 45: Back & Biceps
Uploaded: 2025-11-17T01:09:08.523Z
Duration: 45 min
Description: Day 45: 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

Incline Y raises

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

Banded pull aparts

Warm up

- Position the bar on the rack between knee and waist height
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar
- Your body should be straight with your heels on the ground and your arms fully extended
- Begin by flexing the elbows, retracting your shoulder blades as you pull your chest towards the bar
- Pause at peak contraction before extending the arms and lowering your body back to starting position with control

Inverted Row

Barbell curl

Wide grip Lat pulldown

Dual Hammer Curl

Superset

Dumbbell Pullover

Jump rope

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

Renegade row

Clean to Press

10 min AMRAP

Day 45: 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 24: Back & Biceps

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 46: REST

Day 47: Legs

Day 48: Shoulders & Conditioning

Day 49: OFF

Day 50: Upper Body

Day 45: Back & Biceps

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