Name: Playbook - Corey Van Dorn - PULL DAY! BACK & BICEPS
Uploaded: 2024-04-28T22:51:54.565Z
Duration: 65 min
Description: PULL DAY! BACK & BICEPS

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

BACK DAY!!! With biceps as well. Big pull day baby

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

- 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

- 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

- 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

- 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

PULL DAY! BACK & BICEPS

CHEST DAY 2.0 😈🚀

Brady

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

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

PULL DAY! BACK & BICEPS

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