Name: Playbook - Clara Lai - Week 3-4 : Back and biceps
Uploaded: 2022-04-24T03:27:27.579Z
Duration: 60 min
Description: Week 3-4 : Back and biceps

This is a back and biceps focused upper body workout. You will be repeating this workout on week 4

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Seated row (close grip)

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
*reps for each arm

Single arm dumbbell row

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

Straight bar cable bicep curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset 2

Week 3-4 : Back and biceps

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 3-4 : Back and biceps

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