Name: Playbook - Corey Van Dorn - HUGE BICEPS AND BACK DAY!
Uploaded: 2024-04-28T22:51:54.569Z
Duration: 60 min
Description: HUGE BICEPS AND BACK DAY!

Brady

Solid back and biceps day!

This one definitely left me sore for a couple days! 

Start off with some pre exhausting of lats, burning out the biceps; and then move onto heavy Compounds!

Get after it!

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged, lean forward on the eccentric to stretch the lats 
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Rotate palms toward ceiling on concentric 
- Pause at contraction then slowly return to starting position

- Every set is til perfect form failure…

Seated underhand grip cable row (2 attachments)

- 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
- After the drop set, do 4 reps and then hold at 90 degrees as long as you can and eventually the weight will slowly lower back to starting position

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 sets are til failure

Medium grip overhand lat pulldown

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

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

Chin ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Some reps you raise legs directly in front
- Some reps you raise legs to the left or right using obliques primarily 
- Lower legs back down
- Avoid swinging

Hanging leg raise variation (2)

HUGE BICEPS AND BACK DAY!

CHEST DAY 2.0 😈🚀

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

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

HUGE BICEPS AND BACK DAY!

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