Name: Playbook - Brogan Morris - Week 4- day 1- back and biceps
Uploaded: 2023-12-26T21:09:46.005Z
Duration: 45 min
Description: Week 4- day 1- back and biceps

- 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

- 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

Single arm cable 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

- 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 4- day 1- back and 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 4- day 1- back and biceps

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