Name: Playbook - Corey Van Dorn - Quick Back & Bicep Day!
Uploaded: 2024-03-15T14:04:09.078Z
Duration: 45 min
Description: Quick Back & Bicep Day!

Celvin

Here is a quick and effective back and bi day!

- As always, you should be choosing a weight that you can only do x amount of times…pushing yourself to failure.

- Crucial on workouts like these to make sure you are pushing those sets to failure/near failure.

- Don’t just go through the motions

- Puck a weight that is heavy enough to really make the workout intense

- 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

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position
- First set warmup
- Next sets should be pushed to the limit

V-bar close grip 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 3 sets hard pushing to limit (Failure)

Seated low cable row

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

EZ bar curls

- Keep your core tight and avoid swinging…until you can no longer curl. Then you can use momentum on your last 2-3 reps. These are called “cheat reps”
- Supinate (twist your wrist inward) at the top of the movement

Alternating dumbbell curls 2

Quick Back & Bicep Day!

Nathanael

Brady

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

FULL LEG DAY

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

Quick Back & Bicep Day!

Community

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