Name: Playbook - Brogan Morris - Killer Back and biceps
Uploaded: 2023-12-26T21:09:45.993Z
Duration: 45 min
Description: Killer Back and biceps

Stephanie

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Hinge front the hips. Palms face each other. Bring the dumbbells to your armpits.

Bent over Neutral grip row

- 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

Lay flat on the ground. Dumbbells up overhead. Lift your chest and legs off the floor as much as possible and bring the dumbbells down to your sides. Squeeze the shoulder blades behind you and you lower the weight. Keep everything controlled on the way back.

Lying lat pull downs

- 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

Curl in a circular motion starting out wide and coming close together.

Circle curls

Killer Back and biceps

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.

Killer Back and biceps

Community

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