Name: Playbook - Corey Van Dorn - Quick Back & Bicep Day!
Uploaded: 2024-04-28T22:51:54.593Z
Duration: 45 min
Description: Quick Back & Bicep Day!

Brady

Andres

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!

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

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL 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

Joel

BACK DAY

CHEST + TRIS

It was a great work out I like the timer between workouts

Tyler

Xavier Evia Rivero

BACK & BICEPS

BIS & TRIS w/Core

SHOULDER DAY + Core

My legs might fall off later. I love this program so far

LEG DAY (Quad/Glute/Calf)

Let’s go! That last failure set of diamonds put me on my face

Quick Back & Bicep Day!

Community

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