Name: Playbook - Corey Van Dorn - BACK w/ Nasty Bicep Finish
Uploaded: 2024-03-15T14:04:09.044Z
Duration: 55 min
Description: BACK w/ Nasty Bicep Finish

Adrian

SOLID BACK PUMP:

Finishing with a crazy bicep workout

Sub muscle ups for chest to bar pull ups if needed!

- 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
- 3 minutes total. Go as long as you can.
-Then finish your 3 minutes if you needed to take a break

Static Plank

- Use an overhand, medium to wide grip 
- Start with arms completely extended 
- Pull up as high as you can getting chin equal or over bar
- These should be very slow and controlled
- Slowly lower back down and make sure to fully extend to a hang before pulling back up

Pull Ups

- Grip the bar using a false grip, with the base of your palms on top of the top of the bar 
- Initiate a pull up by pulling the elbows down to your sides using a lipping motion as well
- As you reach the top position of the pull-up, rotate your elbows up into a dip position
- Extend through the elbow to complete the motion

**If you can’t do a muscle up, do kipping pull-ups and try to get your chest higher than the bar**

Kipping Muscle Ups

- Third set is a drop set: Lower the weight immediately after your 2nd set and start the 3rd set right away 

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position
- Fully allow your lat to stretch and fully contract your lat trying to get elbows down and back as far as possible

Cable rope straight arm pulldown

- 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
- Failure set, use a spot for assisted reps if you can: Aim for 10-12 reps

Close grip overhand lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged, but slightly lean forward when lowering weight to get full stretch of lats
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- Last set, go HEAVY

Seated cable row

This is the Bicep Finisher:
Best do do this with a partner and you take turns handing the Barbell back and forth:

Ignore the rest times: rest time should be equal to the time you were doing your set: 

The only rest is while the partner is doing their sets

- Arms start extended holding the Barbell 
- Curl the weight up squeezing your bicep
- Slowly lower weight back to the

Barbell Curl Burnout

BACK w/ Nasty Bicep Finish

Nathanael

Brady

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

FULL LEG DAY

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

BACK w/ Nasty Bicep Finish

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