Name: Playbook - Frankie Dades - W1/D2 BACK/BIS
Uploaded: 2023-01-16T20:27:10.682Z
Duration: 45 min
Description: W1/D2 BACK/BIS

Deadlift
Seated cable row
Lat pull down
Barbell row
Pull ups
Hammer curls
Barbell curls
Pull ups

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift warm up

Deadlift

- 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

- 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

- 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

- Come to a full extension of arms at the bottom
- Pull yourself up to chin over the bar

Pull ups

- 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

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

W1/D2 BACK/BIS

Hammytron

Tyler

W1/D1 CHEST/TRIS

W1/D3 LEGS

W1/D4 SHOULDERS

W1/D5 HIIT DAY

Patrick Sterling

Ooof the pump on that one! My triceps are done for 😅💪☠️

W1/D2 BACK/BIS

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