Name: Playbook - Bridget Bollig - Back & Biceps
Uploaded: 2023-11-22T12:19:29.656Z
Duration: 60 min
Description: Back & Biceps

Back & Biceps Workout 
- Barbell row 4x6-8
- Single arm dumbbell row 3x8-10
- Pull ups 3x8-10
- Wide grip pulldown 3x10-12
- Back extension 3x8-10 
- (Optional) dumbbell shrugs 3x12-20
- Incline DB curl 4x10-12 drop set
- Cable hammer curl 4x8-10 drop set

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

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

Single arm dumbbell row

Pull ups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Back extension

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Back & Biceps

Dumbbell Shoulder Workout

I love the way it is set up! The videos help so much! I like that it shows how many sets of each and how much rest. I feel really confident after doing the whole plan!

Back & Biceps

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