Name: Playbook - Corey Van Dorn - BACK & BICEPS + Core 😈🔥
Uploaded: 2024-04-28T22:51:54.653Z
Duration: 65 min
Description: BACK & BICEPS + Core 😈🔥

Brady

Legs get after it! several COMPOUNDS and a burn out finish + core!

Make sure you are reading the description in each and every lift in watching the videos to make sure you’re doing everything right. Let’s kill it!

As always, a lift is only as hard as you make it. These are all suggested rep ranges. If you chose a weight too light, do the couple extra reps til failure

Usually levels 5-8

Aim for heart rate range: 120-140 BPM

Stair Master (120-140 BPM)

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine

Static Plank

This morning, I actually used a slightly different machine where the plates were loaded behind me and I used an UNDERHAND Grip And pulled down keeping elbows IN! 

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown (Underhand)

- Grab the bar with a shoulder width overhand grip (Use a bar that HS a V taper it possible)
- Pull down towards the top of your chest
- Slightly lean back on the lift 
- Pull your elbows down to your sides
- Engage your lats as you pull
- Squeeze your shoulder back and down as well
- Extend your arms to return the bar to starting position
- 1st set is hard set
- Sets 2-4 are failure sets

Medium grip overhand lat pulldown

- Alternate between an underhand grip and an overhand grip between sets.
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- include 3-4 cheat reps and partial reps after perfect form failure

Bent over barbell row

Today, I actually curled these at the same time. When I failed out, I did 2 partial res and then switched to hammer and did 2 cheat reps and focused on negative portion of movement 

All 3 of these sets are drop sets. I started with 30s, then 20s, then 10s

I think I got to like

1. 12 + partials/cheats 
2. 10 + partials/cheats
3. 12 + partials/cheats 

for my reps 


- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep
- Twist dumbbell toward you on way up and away from you on way down
- Lower with a controlled motion
- Repeat on the opposite side

Twisting dumbbell curls

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

BACK & BICEPS + Core 😈🔥

CHEST DAY 2.0 😈🚀

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

Caleb Gross

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

BACK & BICEPS + Core 😈🔥

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