Name: Playbook - Corey Howard - W1/D4 (Back/Arms)
Uploaded: 2023-01-30T01:58:49.964Z
Duration: 45 min
Description: W1/D4 (Back/Arms)

Back at it with back and arms! Go hard today, I know it may be tough but you won’t regret it! Trust me.

INCREASE weight each set! If the number of reps go down, the amount of weight should go up!

- 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 rows

Rope Pulldown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

EZ bar preacher curl

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction

Bent over rope extension

- Stay as upright as possible placing more tension on your triceps

Dips (assisted if needed)

Tricep Superset

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

W1/D4 (Back/Arms)

W1/D1 (Back/Arms)

Challenged me, a great start to what I want to feel like every day.

David

W1/D4 (Back/Arms)

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