Name: Playbook - Eric Janicki - W1/D3 Back + Bi’s
Uploaded: 2021-07-22T03:00:04.822Z
Duration: 75 min
Description: W1/D3 Back + Bi’s

It’s fun to come back to the beginning! I see how much I’ve grown since then!

Brandon

I did some changes in the biceps, as I don’t have a long handle. Did it with a straight bar.

Igor

Great! Noted that rest timing for the bent row and Pendlay Row is off vs the description

Samson

Caesar

Nick

Luis

Bartek

I’ve been out of the gym for almost two months. This routine shows that I need to get back into my regular schedule. Thanks for kicking my butt!!

Matthew

Was good! Focused on form over weight amount. Tough as nails but one of my favourite plans. Only one I had to sub was the lying curl since Japanese gyms are too small to lie down in…

Benjamin

This one was fun! Lots of things I’ve never done before!!

llovany

Biceps are burning (especially working around rowing blisters lol)

Trevor

Anonymous

Jean-Charles Marier

Very tough but great workout! I'm not familiar with the difference between the barbell row and barbell pendlay row.

Another great workout...I love how workout is done per the correct tempo...I only wish my condo gym had a few barbells

Mayson Buffington

1. Foundation
- Cable Kneeling Rope Pull dowon
4 sets of 10 reps with a tempo of 4 sec. Negative + repping out to failure 
:60-:90 rest between sets
- Incline Bench Isolation Supinated Curls
4 sets of 12 reps with a 4 sec. Negative 
:60-:90 rest between sets
- Close Grip Cable Pulldown with Hold 
4 sets. w/ a 2 sec. hol
Set 1: 14 reps 
Set 2: 12 reps 
Set 3 : 10 reps 
Set 4 : 8 reps 
:60-:90 rest between sets
- Long Handle Cable Lying Curls
4 sets of 10  w/ a 4 sec. Hold in the curl and a 4 sec. Negative + repping out to failure
2 min. Rest between sets

2. Strength 
- Barbell Bent Over Row
3  sets of 10 with a 4 sec. Negative + rep out to failure 
:90 rest between sets
- Barbell Pendlay Row
3 sets of 10 with a 4 sec. Negative + rep out to failure 
:90 rest between sets

3. Timed Burnout 
- Standing Barbell Bicep Curl 
4 sets. :60 each. With a 4 sec. negative 
:60 rest between sets

- Engage your core as you come down
- Focus on breathing

Cable Kneeling Rope Pulldown

- Squeeze at the top
- Lower as slow as possible

Incline Bench Isolation Supinated Curls

- Lean back as you pull down
- Bring the triangle to the top of your chest and pause
- Return slowly keeping your lats engaged

Close Grip Cable Pulldown With Hold

- Squeeze at the top 
- Return slowly reaching full range of motion

Long Handle Cable Lying Curls

- arched back
- upper body parallel to ground
- minimal momentum
- good negative

Barbell Bent Over Row

- elevated feet on short box
- good ROM
- flat back
- retract scapula
- slow negative

W1/D3 Back + Bi’s

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W1/D3 Back + Bi’s

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