Name: Playbook - Corey Van Dorn - DAY 46: BACK & BICEPS
Uploaded: 2024-03-15T14:04:09.293Z
Duration: 60 min
Description: DAY 46: BACK & BICEPS

Juan

Nathanael

Day 39! Let’s kill it today! Big pull day! 

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

Incline: 15 (maxed incline grade) Speed: 3.0
- If heart rate goes over 140..drop the speed down a little bit
- Goal is to keep heart rate between 120-140

Treadmill incline walk

- 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

- 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
- First set is hard set, almost til failure
- Next 2 sets are heavier and til failure plus partials 
- Drop set after set 3
- Then another drop set after that! 
- (for the drop set, rest about 20-30 seconds…do not immediately start it)

Medium grip overhand lat pulldown

- Us an elevated surface higher than the original seat. (Box or dumbbell)
- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- First set hard warmup 
- Next 2 sets hard pushing to limit (Failure)

Seated low cable row

- 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

Alternating DB hammer curls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar 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

Incline 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

DAY 46: BACK & BICEPS

Brenton Mersch

Daniel

Yihui

DAY 1: BICEPS & TRICEPS

Shoulders have never felt so uncomfortable.

Michael Miller

Andrew

DAY 2: SHOULDERS

Caleb

Legs are dead and I still have to bike home 😅

DAY 3: LEG DAY (Push)

Jonathan

DAY 4: BACK & BICEPS

Killer chest workout man! I’m dead 🥵

DAY 5: CHEST & TRIS

Felt the burn all throughout 😮‍💨🔥

Hell yeah man legs are throbbing with pain so it was a good one!

Brady

DAY 6: LEG DAY (PULL)/POST CHAIN

Day 7: REST DAY

🔥Set the tone for the rest of the week🔥

Insane pump in the arms! Can barely lift them 💪🔥

DAY 8: BICEPS & TRICEPS

DAY 9: SHOULDERS

Killer leg workout I’m struggling trying to walk😅

DAY 10: LEG DAY (Push)

🔥Another Fire Back Day with some Arms 💪🏼

DAY 11: BACK & BICEPS

Arms were done by the time I got to skull-crushers, good chest pump💪🏼⚡️

DAY 12: CHEST & TRIS

Legs days starting to become my favorite ⚡️

DAY 13: LEG DAY (PULL)/POST CHAIN

Day 14: REST DAY

Filipe

DAY 15: BICEPS & TRICEPS

Great shoulder workout can’t hardly lift my arms up💪🔥

DAY 16: SHOULDERS

Bulgarian squats were no joke 😮‍💨🔥⚡️

Killer leg pump man! Bout fell over trying to walk out the gym😅

DAY 17: LEG DAY (Push)

DAY 18: BACK & BICEPS

Nice Chest and Tri Pump 👌🏼Feeling yesterdays Back day but got through it 🔥

DAY 19: CHEST & TRIS

Good Leg Day/Nice Shoulder pump at the end 🔥

DAY 20: LEG DAY (PULL)/POST CHAIN

Day 21: REST DAY

DAY 22: BICEPS & TRICEPS

Brief but Solid Shoulder Pump 😮‍💨🔥

Can’t even lift my arms my shoulders be sore af!🔥

DAY 23: SHOULDERS

Had to power stance for a min after the squats so I didn’t puke

DAY 24: LEG DAY (Push)

DAY 25: BACK & BICEPS

DAY 26: CHEST & TRIS

Legs Dead 💀 Nice Shoulder pump at the end 👌🏼🔥⚡️

Killer leg workout feel like I’m about to fall over when I walk!🔥

DAY 27: LEG DAY (PULL)/POST CHAIN

Day 28: REST DAY

Arms are dead! Can barely lift them 🔥💪

DAY 29: BICEPS & TRICEPS

Solid Burn all throughout 😮‍💨⚡️

Shoulders are so dead can’t lift my arms 🔥🔥

DAY 30: SHOULDERS

DAY 31: LEG DAY (Push)

Anthoni Neris

DAY 32: BACK & BICEPS

DAY 33: CHEST & TRIS (plus delt blast)

DAY 34: LEG DAY (PULL)/POST CHAIN

Day 35: REST DAY

Hell of an arm workout! Tris and bis are dead!🔥💪

DAY 36: BICEPS & TRICEPS

DAY 37: SHOULDERS

DAY 38: LEG DAY (Push)

DAY 39: BACK & BICEPS

DAY 40: CHEST & TRIS (plus delt blast)

DAY 41: LEG DAY (PULL)/POST CHAIN

Did some stationary cycling for todays rest day, got a good burn 🦵🔥

Day 42: REST DAY

Loving this plan!! First time I’ve been able to do a chin up unassisted 🔥🔥🔥

DAY 46: BACK & BICEPS

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