Name: Playbook - Brogan Morris - Week 2: day 4- back/biceps
Uploaded: 2023-12-26T21:09:45.964Z
Duration: 45 min
Description: Week 2: day 4- back/biceps

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

Assisted pull-ups

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

- 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

Attach the row at the top setting on the cables. Pull the rope towards your for head. Squeeze your shoulder blades behind you. Keep your elbows out wide.

Face pulls

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

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

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight bar preacher 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

Week 2: day 4- back/biceps

Day 1: Booty burn

Day 2: Back and Biceps

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!

Week 2: day 4- back/biceps

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