Name: Playbook - Corey Van Dorn - BLACK FRIDAY PUMP! (Back and Bis)
Uploaded: 2024-04-28T22:51:54.643Z
Duration: 60 min
Description: BLACK FRIDAY PUMP! (Back and Bis)

Solid pump with a couple buddies up in Omaha, NE today!

Make sure to watch the video description for the workout 

As always, remember that Workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc.

- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- Imagine trying to touch your elbow together behind your back
- Pull elbows back as far as possible
- Keep shoulders locked downward on the concentric portion of movement, not shrugged up
- both sets til failure and then push a couple cheat reps and go sow on the eccentric

Rope straight arm pulldown

- Keep your core tight and chest against the pad
- Using a Hammer grip, thumps upward 
- Row back and up retracting your shoulder blades
- Allow the lats the stretch all the way with your arms extended
- Slowly lower back to starting position

Plate loaded machine Hammer Grip row

- 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
- Rep ranges: 8-14

Incline dumbbell curls

- Keep your core tight and avoid swinging…until you can no longer curl. Then you can use momentum on your last 2-3 reps. These are called “cheat reps”
- Supinate (twist your wrist inward) at the top of the movement
- last set is a drop set! No rest after set 3

Alternating dumbbell curls 2

- 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

- Grip handles with your palms up about 1 foot away from cable attachment
- Bend at the elbows curling the handles in toward your shoulders
- Slowly extend back to starting position
- Rep ranges 15-18

Standing cable curls

BLACK FRIDAY PUMP! (Back and Bis)

CHEST DAY 2.0 😈🚀

Brady

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

BLACK FRIDAY PUMP! (Back and Bis)

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