Name: Playbook - Corey Van Dorn - BACK & BICEPS
Uploaded: 2024-04-28T22:51:54.620Z
Duration: 55 min
Description: BACK & BICEPS

Brady

It was a great work out I like the timer between workouts

Tyler

Xavier Evia Rivero

- BACK & BICEPS Both Primary
- Core incorporated in
- Failure sets have rep range in workout description
- Get after it!

- 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

- with single handle attachment, use an underhanded grip
- Keeping your arms straight/slight bend in elbow, pull the cable down toward your hip, engaging your lat
- Slowly reverse the movement back to starting position
- Get a pull stretch at the top and full contraction at bottom
- Really squeeze with your lat to get that elbow down and back as far as possible
- When you finish one at, go directly onto the other arm
- Rest after both arms

Single straight arm pulldown

- Hold the bar with your palms facing away from you
- Use a wide grip (Outside shoulder width)
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Grip Pull-up

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Lean forward slightly to lower weight and stretch the lats 
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- These are failure sets: Rep range: 10-15
- From an incline bench laying on your back
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls

- Failure set: Rep range: 15-20
- 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 Alternating 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
- Variations are middle, 45° left, 25° right

Hanging leg raise Variations

BACK & BICEPS

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!

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

Community

More workouts from Corey Van Dorn