Name: Playbook - Brogan Morris - Day 2: Back and Biceps
Uploaded: 2023-12-26T21:09:45.856Z
Duration: 45 min
Description: Day 2: Back and Biceps

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

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

1 arm dumbbell 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

Hinge from the hips. Keeping your back flat and core tight bring the dumbbells out wide squeezing your shoulder blades together behind you￼￼. Stand up. Dumbbell curl. ￼

Bent over wide grip row to curl

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- 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

Sit on the floor with the cable set at the top. Leave your elbow high and curl towards your forehead. Reps are per arm

Cable decline curls

Day 2: Back and Biceps

Day 1: Booty burn

Loves having new variations of shoulders!

Rachel

Stephanie

Day 3- shoulders

Day 4- Chest/Triceps

Day 5- quads

This workout absolutely killed my glutes in the best way. My fav by far!

Day 2: Back and Biceps

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