Name: Playbook - Florin fit - W2/Back & Biceps
Uploaded: 2023-02-04T20:04:12.309Z
Duration: 90 min
Description: W2/Back & Biceps

Back & Biceps advice 

-Make sure you focus on the exercises to make the movement as correct as possible.

-When u do a superset make sure you don’t have a break between the two exercises.

-Increase weight with each set.

-Try your best to have a good connection with the muscles.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

-Make sure you have a correct execution.
-Without a break between the two exercises.
-Increase weight with each set.

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

Back row superset

- 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

- 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

- 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

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

Biceps superset

-Incline treadmill at level 8 and speed at 4.2

Incline treadmill walking

W2/Back & Biceps

This is my 3rd week doing this split, when can I bring in dead lifts to the mix??

Ashish

Hey Bud. Great work out!!! 
I've got a few questions and it will be great if you could answer them 

1) Is there an alternative to TRX row? The first exercise? 
2) since I'm a beginner, I feel 45 seconds of rest is too small and I can't lift more weights. 
For optimum weight loss, should I lift more weights or reduce time between sets? 

Many Thanks 

Ashish

Wan  Zafran

Back & Biceps

Chest & Triceps

Shoulder &Traps

Core and Cardio

Legs

Cravy

W2/Chest & Triceps

Sara

Shoulders being one of my weakest part of my body. This routine gave me a good kickstart to my shoulder workout routine!

W2/Shoulder &Traps

This routine made me realize how weak my core is but i know with practice, i’ll eventually do it well. Thank you Florin for this!

W2/Back & Biceps

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