Name: Playbook - Eric Janicki - W4/D3 Back + Bi’s
Uploaded: 2021-07-22T03:00:04.896Z
Duration: 75 min
Description: W4/D3 Back + Bi’s

Brandon

Today was good!! Lifting 25lbs on the iso curls!!

Time for a Sunday day off...well earned inho. Thanks Eric for the continuing inspiration to sculpt the best physique possible.

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

Barbell Pendlay Row

Iso Barbell Curls

W4/D3 Back + Bi’s

W4/D3 Back + Bi’s

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