Name: Playbook - Corey Van Dorn - Day 24: BACK & BICEPS
Uploaded: 2024-03-15T14:04:11.770Z
Duration: 65 min
Description: Day 24: BACK & BICEPS

Brady

Week 4 back day!! Almost 1 month in!

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: (before or separate from lift): 25 minute incline walk on treadmill: Speed: 3.0, incline 10

- 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

Static Plank

- 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

- As you curl up engage your biceps
- Lower with a slow controlled movement
- First set is a long one to really pump up the vice with blood
- Next 2 sets are hard and til failure
- After set 3, take only a short rest (15-20 seconds…and do the same weight again)

Machine preacher curl

- 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

- 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

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- 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

- Pull the attachment in towards your body 
- Allow body to Ben leaned forward and pull using your lat 
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Keep hand low and with an underhand grip
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side
- Rotate palms toward ceiling on concentric

Seated single arm underhand cable row

- 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 24: BACK & BICEPS

Nathanael

Brandon

Jarrod

Day 1: SHOULDERS

Diana

Cale

Day 2: QUADS/CALVES/GLUTES

Starting with planks was great! Feel like it ignited the rest of the muscles for the workout!!! Loved it!!

Day 3: BACK & BICEPS

Having trouble on body weight lift and working on hanging leg raise!

Yihui

Alejandro Paulino

Day 4: CHEST & TRICEPS

My man always delivers on the workouts 🔥

Caleb

Legs are done altered some you know one armed and all lol

These workouts are actually making me want to keep going! I usually lose motivation by now and quit but I’m on day 6 and loving it!! Keep it coming!!

Keith

Day 5: HAMMYS/GLUTES/CALVES

Will

Bis and Tris are on 🔥 can barley move my arms now 😅🥲

Went out with the boys last night and still got up and crushed this workout! First time in a long time I’ve actually looked forward to working out!!

Day 6: BICEPS & TRICEPS

Day 7: REST

Day 8: SHOULDERS

After this workout your legs will be deadddddd 🔥

Day 9: QUADS/CALVES/GLUTES

Feeling like a Christmas tree after this workout!! Just in time for the holidays!

Lat pulldowns killed me today 💯💯💯💯

Tommy

Day 10: BACK & BICEPS

Had my dad hole body shaking on the skull crushers! 🔥

Day 11: CHEST & TRICEPS

Adrian

Day 12: HAMMYS/GLUTES/CALVES

Day 13: ARMS BABY!

Day 14: REST

I think i really need to work on my core and develop strength, barely make some hanging leg raise :(

Day 15: SHOULDERS

Great workout legs are burning all the way through! 🔥

Day 16: QUADS/CALVES/GLUTES

Amazing pump! Can feel that gorilla back coming!

Day 17: BACK & BICEPS

Zacheriah

Day 18: CHEST & TRICEPS

Day 19: HAMMYS/GLUTES/CALVES

Great arm workout man! Always love the pump💪🔥

Day 20: ARMS BABY!

Day 21: REST

Day 22: SHOULDERS

Day 23: QUADS/CALVES/GLUTES

Day 25: CHEST & TRICEPS

Great leg and glute workout! Gonna be sore af tomorrow 🔥

For sure going to feel it tmr 💪🏼🥵

Juan

Day 26: HAMMYS/GLUTES/CALVES

My arms are dead! Arm pumps like no other🔥

Best pump in a long time! Stepping things up 👏

Day 27: ARMS BABY!

Day 28: REST

Brutal shoulders 💣 . 1st upper body day back since neck injury 👌🏼 💯

Day 29: SHOULDERS

Day 30: QUADS/CALVES/GLUTES

Day 31: BACK & BICEPS

Day 32: CHEST & TRICEPS

legs are shaking and my calf’s are dead!

Day 33: HAMMYS/GLUTES/CALVES

Day 34: ARMS BABY!

Day 35: REST

Day 36: SHOULDERS

Day 37: QUADS/CALVES/GLUTES

Day 38: BACK & BICEPS

Melissa

Day 39: CHEST & TRICEPS

Day 40: HAMMYS/GLUTES/CALVES

Day 41: ARMS BABY!

Day 42: REST

Going for the 60s on db shoulder press next week 🔥

Day 43: SHOULDERS

Day 44: QUADS/CALVES/GLUTES

Day 45! BACK and BICEPS!

Day 46: CHEST & TRICEPS

Day 47: HAMMYS/GLUTES/CALVES/Post Chain!

Day 48: ARMS BABY!

Day 49: REST

Can’t think of anything better to start off the week with 🔥

Day 24: BACK & BICEPS

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