Name: Playbook - Christina Stephenson - Day 2: Back, Biceps
Uploaded: 2024-01-18T00:17:54.309Z
Duration: 65 min
Description: Day 2: Back, Biceps

Warm-up: upper body warm-up (see warm-up tab)

Focus: pull-up strength + high volume for muscle endurance

Reps: 5R
Modifications: band assisted pull-ups, pull-up machine, pronated inverted bodyweight row

Pull-ups (Pronated Grip)

Reps: 20R
Modifications: band lat pushdown

Rope Straight Arm Lat Pushdown

Reps: 8-10-12-15-20R (adjust weight as reps increase if necessary)
Modifications: banded neutral grip floor high lat pulldown

Floor Rope High Lat Pulldown

Reps: 8-10-12-failure-failure
Modifications: dumbbell hammer curls 

Cues:
— Hold the rope with your palms facing each other 
— Keep your core engaged
— Engage your biceps as you curl up
— Pause at the top and lower with control
— Don’t let the elbows move during the movement (pin them into your side and let that be a pivot point)

Cable Rope Hammer Curls

Reps: 8-10-12-15-20R (adjust weight as reps increase if necessary)
Modifications: cable or banded neutral grip row OR dumbbell bench supported single arm row

Machine Neutral Grip Row

Reps: 10R every 30 seconds
Modifications: banded or cable high row

Machine Pronated Grip High Row

Day 2: Back, Biceps

Day 1: Quads, Adductors, Calves

Great start this week to the new year! 💪🏼

Day 2: Back, Biceps

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