Name: Playbook - Chelsea Heiser - Back + Bis (Gym)
Uploaded: 2023-03-27T01:24:46.909Z
Duration: 60 min
Description: Back + Bis (Gym)

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.

- 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
-Think of driving your elbows down into your sides
- Pause and return to the initial position

Lat Pulldown: Wide Grip

- 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

Lat pulldown- underhand grip

SUPERSET

- Grab the handles with palms facing the floor
- Pull the attachment in towards your body, keeping the elbows out wide and palms moving to the shoulder/armpit region
- Keep your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated Wide cable row- palms down

- 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

- 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

**15 REPS PER 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

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release and repeat movement for desired number of reps

Machine reverse fly

**HAMMER + WIDE CURL = 1 REP

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Externally rotate DBs with arms/palms out to the side
- Perform a wide bicep curl 
Lower down with control and repeat sequence

Dumbbell Hammer To Wide Bicep Curl

choose cardio machine of choice. Try to increase the intensity by trying something your don't usually do or increasing the resistance (higher incline or increased speed and/or resistance).

Back + Bis (Gym)

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