Name: Playbook - Eric Janicki - W4/D3 Back + Bi’s
Uploaded: 2021-07-07T13:21:15.941Z
Duration: 45 min
Description: W4/D3 Back + Bi’s

1. T-Bar Row
5 sets. :60 - :90 rest between sets
Set 1: 12-14 reps 
Set 2: 10 reps 
Set 3+4: 7-8 reps 
Set 5: 5-6 reps 

2. Single Arm Barbell Row 
4 sets of 10-12 reps per side. No rest between sets. One sides working interval is the other sides resting interval 

3. Banded Barbell Curls 
5 sets of 10-14 reps. :60 rest between sets

4.Dual Set
4 sets of 10-14 reps.
- Seated Row 
3 sec. Hold in the row. 
- Standing Hammer Dumbbell Curls
:60 rest between sets

*Burnout
- Alternating Dumbbell Curl 
5 sets. :60 each. :30 rest between sets
- Supinated bicep Curls 
4 sets. :60 each. :30 rest between sets
- Kneeling Low Row
3 sets. :60 each. :30 rest between sets

T-Bar Row

Single Arm Barbell Row

- Secure band around your feet
- arched back
- keep the elbows pinned to sides

Banded Barbell Curls

Seated Cable Row

Standing Hammer Dumbbell Curls

Dual set

- good posture
- keep elbows tucked
- do not raise elbows as you curl

Alternating Dumbbell Curls

Supinated Bicep Curls

Kneeling Low Row

W4/D3 Back + Bi’s

Jon M.

W1/D1 Legs 1

Mayson Buffington

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Alex

W1/D3 Back + Bi’s

W1/D4 Chest + Tri’s

W1/D5 Legs 2

W2/D1 Legs 1

Great, what are some good rear delt exercises or do you incorporate them later on in the program? Thanks dude

W4/D3 Back + Bi’s

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