Name: Playbook - Chelsea Heiser - Back + Biceps + Cardio (Gym)
Uploaded: 2022-10-31T01:29:17.905Z
Duration: 60 min
Description: Back + Biceps + Cardio (Gym)

1. Assisted/Regular Pull ups (if you do not have a resistance band or an assisted pull up machine at your gym, you can substitute neutral grip lat pulldowns)
2. Single arm lat pull down 
3. Bent over single arm cable row
4a. Straight bar bicep curl
4b. Face pulls- record?
5a. Ez bar 21s
5b. Bent over reverse fly 

Cardio
30 minutes

- Place foot or knee into an attached pull-up assistance band 
- Take a neutral grip on parallel pull-up bars
- Pull yourself up by engaging the back And biceps until your chin is above your hands 
- Pause at the top of the motion and lower yourself slowly

Band Assisted pull-up (Neutral grip)

**10 reps/side

- Grab the handle with a forward facing palm grip
- Pull down towards the shoulder 
- Keep your elbow in a fixed position, driving it out and down towards the side
- Engage your lats as you pull
- reverse the motion to return to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Lat Pulldown (wide grip)

**12 reps/side

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Neutral grip on handle
- Pull the cable back and slightly up, keeping your elbows close to your body
- Move elbow back toward you hip
- Engage your lats as you pull 
- Squeeze at the top
- Come down in a controlled motion
- Repeat on other side

Single Arm Cable bent over row- neutral grip

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Squeeze biceps at the top
- Lower to starting position

Straight bar cable bicep curls

- From a standing position, using the cable rope attachment, pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Cable Face pulls

SUPERSET

- Keep your elbows close to your body
- Start with arms fully extended and curl bar halfway (90 degree elbow flexion)- complete 7 reps
- Now starting at 90 degrees flexion, curl bar up towards your shoulders (full elbow flexion)- complete 7 reps
- Lastly, starting back at full extension, curl bar all the way up toward your shoulders- complete 7 reps 
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement
- This full sequence counts as 1 set for a total or 21 reps in each set

EZ bar bicep curl 21’s

- Position the bench at a 30 degree angle
- Lie chest down on the bench 
- Hold a dumbbell in each hand, hanging down below your chest to start
- Keep a slight bend in the elbows
- Raise the dumbbells up and out until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Prone DB Reverse Fly

if you don't have access to an elliptical, perform cardio of choice (incline treadmill walk, stationary bike, stair master, jog, etc.)

Back + Biceps + Cardio (Gym)

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