Name: Playbook - Corey Van Dorn - Back and Biceps! 4 weeks out from Show!
Uploaded: 2024-03-15T14:04:09.096Z
Duration: 60 min
Description: Back and Biceps! 4 weeks out from Show!

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

Cristian

The dial is Turning! Here is the lift I did yesterday! 

Wednesday’s are BIG BACK & BICEP DAYS!

- This is a Primarily Lat focused for your back…More traps and lower back will be on Friday 

- Make sure to use proper form to make sure you fully engage your back muscles on the pulls

TODAY’S CARDIO: (SEPARATE FROM LIFT): 30 minute incline walk on treadmill: Speed: 3.0, incline 10

OR

45 minute walk outside 

PLUS the warmup at beginning of this lift

Incline: 15 (maxed incline grade) Speed: 3.0

Treadmill incline walk

- 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

Rope straight arm pulldown

- Place back against seat and elbows fixated at one point (elbow lined up with hinge of machine)
- Using muscle and not momentum, curl your hand up towards your shoulder
- Return slowly to starting position going all the way down and repeat 
- First set should be a hard warmup and next sets should be til near failure/failure
- Increase weight after her warmup and then drop weight before your last set 
- Keep rest minimal after your 3rd set going into the drop set
- BOTH are sets til failure: Rep range: 12-16
- After failure reps, do partials and chest reps with slow negatives

Seated Machine Bicep Curls

- 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
- First set is hard warmup
- Next 2 sets are Failure sets: use a spot for assisted reps if you can: Aim for 10-15 reps

Medium grip overhand lat pulldown

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders
- Switch arms and repeat
- BOTH SHOULD BE FAILURE SETS
- Do Partial reps after failure as well as chest traps with very slow negatives

Alternating DB hammer curls

- 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
- BOTH SETS ARE FAILURE SETS 
- Do Partial reps after failure as well as chest traps with very slow negatives

Incline dumbbell curls

- 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
- First set: Hard warmup
- Other 2 sets are failure with rep range: 10-14

Seated cable row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

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