Name: Playbook - Florin fit - Back & Biceps
Uploaded: 2023-02-04T19:54:32.569Z
Duration: 60 min
Description: Back & Biceps

Wan  Zafran

Cravy

This is the first month of training in which we have to consider.

-Making sure you warm up well before starting the exercises.
-To have the correct execution of the exercises.
-Let's increase the weight gradually with each set.
-Weekly we have to be in progress with the training intensity.
-Make sure you do the reps required in training.
-For the best results, try to stay focused and note your progress in the application.
-Leave a feedback on the trainings
-lf you don't feel motivated, train with a partner.

For more details, contact me in a message from the application, it will be a pleasure to help you!💪🏼😊

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Bar straight arm pulldown

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
-Make sure you increase the weight with each set

Wide grip cable 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
-Make sure you increase the weight with each set

Lat pulldown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position
-Make sure you increase the weight with each set

Seated machine row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

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

Dumbbell incline bicep curls

- Begin with rope grip in your hands
- Curl rope up towards your shoulders
- Lower down until arms are extended

Cable rope bicep curls

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Back & Biceps

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