Name: Playbook - Calvin Negron - W1/D3 Back & Biceps
Uploaded: 2022-12-09T22:55:21.759Z
Duration: 45 min
Description: W1/D3 Back & Biceps

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Floor pull ups

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab the bar with your palms facing forward with a wide grip
- 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
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

Dumbbell Curls

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

W1/D3 Back & Biceps

W1/D1 Legs

W1/D2 Chest & Core

W1/D3 Back & Biceps

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