Name: Playbook - Chad Hackman - Back and Biceps
Uploaded: 2022-05-12T16:57:07.482Z
Duration: 60 min
Description: Back and Biceps

1mor

Hands should be a little wider than shoulder width. Pull your chin up to the bar and slowly lower yourself all the way down so that your arms are fully extended. If you can’t do full pull-ups see “Assisted Pull-ups” I’m the exercise library for a modification.

Pull-ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent Over Barbell Row

If you don’t have a machine like this, use a dumbbell for one arm rows. Slight incline through the spine. Squeezing your back as you pull.

1 Arm Machine Row

Big stretch at the top of the motion and then pull the handle down to your chest. Keep that back straight the entire time. No swinging.

Close Grip Pulldown

No swinging on this one. Elbows stay tight to the sides of your body while keeping that back straight. Hands should be a hair wider than shoulder width. Always remember this is a bicep exercise. Not a lower back exercise. 💪🏽

Standing Barbell Curl

Keeping those elbows tight to your sides, bring those palms up to your shoulders. Make sure to get that full extension.

Standing Dumbbell Curl

Back and Biceps

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Melissa Flanagan

Chest and Triceps

Leg Workout

Thanks for your knowledge and workouts.  I can be anywhere (Carlisle, pa) and still get a wonderful workout in!

Beth

Week 1 Day 3

Thanks for helping me make modifications on the HIIT.

The workout was great and left me sore for 2 days. I like that the supersets kept me busy so I couldn’t stand around. The squat jacks at the end were icing on the cake!

Back and Biceps

Community

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