Name: Playbook - Eian Scully - W3/D3 Back and biceps
Uploaded: 2022-11-10T20:30:50.732Z
Duration: 60 min
Description: W3/D3 Back and biceps

Nirav

Casey

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

•Stand with your feet shoulder distance apart and dumbbells in front of you 
•Engage your core and glutes, make sure to keep your back flat the entire movement 
•Initiate the movement by pushing your glutes back, hinging  at the hips and chest going foreword
•Feel the stretch in your hamstring on the decent, push through your heels and squeeze your glutes to return to start position

Gym DB deadlift

•Start in a low deadlift position, hips pushed back with core and glutes engaged and a flat back
•Row the barbell towards your bellybutton squeezing your back to the top

Gym BB bent over row

•Hold the bar shoulder width apart, core and glutes engaged 
•Pull your shoulders down away from your ears
•Pull yourself you with control 
•Lower down with control always using full range of motion

Gym pull-up

•Start in a half kneeling position, core tight
•Pull the rope to your forehead while trying to separate it, squeezing you lower traps and mid back

Gym rope face pull

•Stand tall, core engaged 
•Hinge forward slightly with arms outstretched and locked in a slightly bend position
•Pull the rope down towards the top of your hips squeezing your lats and mid back at the bottom

Gym rope straight arm pulldown

Superset 1

•Stand tall, shoulders back and core engaged 
•Curl the barbell up without moving your upper arms, squeeze your biceps at the top of the movement

Gym BB curl

W3/D3 Back and biceps

Kevin

First training back in a gym after 3 months. Loved it! Thanks man 🙏

Mike B. 

W1/D1 Chest, shoulders and triceps

W1/D2 Active recovery/Cardio day

Phil

Maybe a bit harder with some other athleticism / core stuff built into the workout

Chris

W1/D3 Back and biceps

W1/D4 Active recovery/Cardio day

Was really good!   Challenging!  My legs are shaking

W1/D5 Legs

W1/D6 Active recovery/Cardio day

Harol

Yup!!! On a roll due to this awesome app/lean bulk program. 💪🏽

W2/D1 Chest, shoulders and triceps

Missed Monday so made it up today. #accountability

W2/D2 Active recovery/Cardio day

Did two extra sets are curls 💪🏽 #feelingood

W2/D3 Back and biceps

W2/D4 Active recovery/Cardio day

W2/D5 Legs

W2/D6 Active recovery/Cardio day

Starting off the week strong 💪🏽. Who’s with me?

W3/D1 Chest, shoulders and triceps

W3/D2 Active recovery/Cardio day

W3/D4 Active recovery/Cardio day

Increased my weights this week and I’m dead! 😵

Brian

W3/D5 Legs

W3/D6 Active recovery/Cardio day

W4/D1 Chest, shoulders and triceps

W4/D2 Active recovery/Cardio day

Francisco Garcia

W4/D3 Back and biceps

W4/D4 Active recovery/Cardio day

Finished 💪🏽 ready for cardio/recovery day tomorrow

W3/D3 Back and biceps

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