Name: Playbook - Corey Van Dorn - Day 17: BACK & BICEPS
Uploaded: 2024-03-15T14:04:09.143Z
Duration: 55 min
Description: Day 17: BACK & BICEPS

Absolutely killer back and biceps workout! 🔥💪

Nathanael

- 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
- If you need to split this into multiple sets, you can…but push as far as you can on the first set

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

Day 17: BACK & BICEPS

Jaden Smith

Jonathan

Day 1: SHOULDERS + CORE

Brady

Patrick

Day 2: LEG DAY (Quad/Glute/Calf)

Zacheriah

Day 3: BACK & BICEPS

Cant feel my f* chest dawg 🔥 😮‍💨

Alejandro Paulino

Day 4: CHEST + TRIS

First time cleaning, they had me dead🔥

Lucas

Day 5: POSTERIOR CHAIN/LEGS

Day 6: ARMS + CORE

Day 7: REST DAY

Best pumps all day! Everyone needs your app!

Day 8: SHOULDERS + CORE

Brandon

Good things it’s late and I don’t need my legs for anything else tonight!

Day 9: LEG DAY (Quad/Glute/Calf)

Feel like i got bowling ball arms right now 💣

Day 17: BACK & BICEPS

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