Name: Playbook - Bryanna Williams - W2/D3 Back and Biceps
Uploaded: 2021-08-26T00:54:48.813Z
Duration: 75 min
Description: W2/D3 Back and Biceps

This workout will be targeting all of the muscles for your back and your biceps. It will be predominantly pulling motions.

-Hang a band from the middle of the pull up bar.
- Hang from a pull-up bar with your hands slightly wider than shoulder width and palms facing in front of you.
- Engage your core, and pull your body straight up without swinging.
- Once your chin and collar bone have passed the bar, slowly lower yourself back down to a hanging position.

Wide Grip Pull-up (Assisted)

- Grab the bar with your palms facing forward 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  - Bring the bar down to your upper chest engaging your back as you pull and trying tp stay upright.
- Pause and return to the initial position

Cable Lat Pulldown

- Stand tall, with feet hip width apart, knees soft and hips bent slightly.
- Grab the cable rope or bar attachment from overhead, and pull toward your thighs with slight bending at the elbows.
- Maintain engaged abs to avoid arching, and reach back to the starting position slowly.

Rope Lat Pulldown

-  Sit up straight and bend forward at the hips.
- Come forward on the rower                                                                                                                                                                                                    - Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area 
- Straighten your arms, bending the knees, and bringing your body forward again

Machine Row

- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head. This will be your starting position. 
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position as you inhale.

Back Extension

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Alternating Dumbbell Curl

- To perform this movement you will need a preacher curl machine. Grab the bar at the close inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat for the recommended amount of repetitions.

W2/D3 Back and Biceps

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