Name: Playbook - Bridget Bollig - Back & Biceps
Uploaded: 2023-11-22T12:19:29.725Z
Duration: 60 min
Description: Back & Biceps

Back & Biceps Workout 
- T- bar row 4x6-8
- Single arm machine row 3x8-10
- Wide grip pulldown 3x8-10
- Pull ups 3x10-12
- Back extension 3x10-12
- (Optional) barbell shrugs 3x10-15
- Bicep curl 4x8-10 drop set
- Incline hammer curl 4x10-12 drop set

- Stand astride the bar and bend at the hips
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Single arm seated machine row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, 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

Pull ups

Back extension

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Incline hammer curl

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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!

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