Name: Playbook - Ethan Ayache - W4/D2 Back and Biceps
Uploaded: 2021-12-31T16:19:06.970Z
Duration: 45 min
Description: W4/D2 Back and Biceps

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Pull ups

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

W4/D2 Back and Biceps

I was always intimidating going to the gym because I truly didn’t know what I was doing most of the time. With Ethan’s program I feel confident when I walk in the gym, and feel the burn when walking out!

Kobe

Hard...but Day 1 is always hard. I feel great a couple of hours later and ready for more 🔥

W4/D2 Back and Biceps

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