Name: Playbook - Brogan Morris - Back/biceps - muscle builder
Uploaded: 2023-12-26T21:09:45.978Z
Duration: 45 min
Description: Back/biceps - muscle builder

Amazing workout! My arms are now noodles 😅

Stephanie

Try using heavy weights for this workout!

Pull your elbow down and back towards your side. Then left. Then complete a full lat pull down. That’s 1 rep.

3 way lat pull down

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Set the cable to the top. Attach a bar. Sit on the ground and row. Underhand. Squeeze the shoulders blades together at the bottom of the movement.

Incline underhand cable row

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

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

DB incline curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Back/biceps - muscle builder

Love this workout! Going to feel the soreness tomorrow for sure 😂

Mobina

Total upper body burn

I loved this workout! I only work out at home and this was so easy to to change the machine work outs to home workouts using my bands :)

Krysta

So good and easy to follow and a huge plus that this is my gym. Also so sorry from the leg workout 2 days ago 😩

Yasmin

Loved it!! Thank you for a great workout 🤩

Total upper body

Amazing!!! This and one other is like hiit!!!!

Lauren

Once again, got my shoulders BURNING. Looks easy, but just wait for it! 🥵🥵

Shelby Gonterman

Shoulder Work—you weren’t kidding. Nice way to hide in some core work in there too.

Back/biceps - muscle builder

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