Name: Playbook - Frankie Dades - W1/D2 Day 2 - Back + Bis
Uploaded: 2023-01-16T20:27:10.548Z
Duration: 45 min
Description: W1/D2 Day 2 - Back + Bis

Austin

Those last 2 bicep exercises were rough 🔥

Chris

Day 2 in the books, got the best back and bi pump with this workout 😤

Bryan

Chelsea

I feel like my arms are going to fall off at the end haha

Nathan

High repetitions, light to moderate weight. Really focus on contracting the muscle and squeezing each rep.

30 min steady state cardio of your choice
- Treadmill
- Stairmaster
- Elliptical
- Bike

Cardio

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

Pull ups

- 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

- 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 + Cable Row

- 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

- Bend over about 45 degrees 
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

Barbell row + bent over Rear delt

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell 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

Curl superset

With an easy curl bar you are going to perform reps at all grips starting with 
- Close grip 
- Neutral Grip
- Wide Grip
- Reverse grip

Frankie 5s

W1/D2 Day 2 - Back + Bis

Let’s be real this ain’t a 45 min workout

Anthony

Richard

W1/D1 Day 1 - Chest + Tris

Steven

Was good but hard legs felt the jumping squats

All I have to say… this leg day is no joke! LFG 💯

W1/D3 Day 3 - Leg Day

W1/D4 Day 4 - Full body + core

Shoulders burned after this great workout

Jesse

W1/D5 Day 5 - Shoulders

W1/D6 Day 6 - Power Day

W1/D7 Day - 7 Rest day

W2/D1 Day 1 - Chest/Tris

Another day !!! GO ONE MORE !! 🔥🔥🔥

Hector Fortisescobar

W2/D2 Day 2 - Back/Bis

W2/D3 Day 3 - Leg Day

W2/D4 Day 4 - Bodyweight + Core

W2/D5 Day 5 - Shoulders

W2/D6 Day 6 - Power Day

W2/D7 Day 7 - REST DAY

W3 Day 1- Chest/Tris/Core

Dam Frankie 5’s 🔥🔥 GO ONE MORE !!!

W1/D2 Day 2 - Back + Bis

Community

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