Name: Playbook - Frankie Dades - W2/D2 BACK/BIS
Uploaded: 2023-01-16T20:27:10.716Z
Duration: 45 min
Description: W2/D2 BACK/BIS

Pull ups
Deadlift
Close Grip Pull down
Barbell Row
Dumbbell row
Wide grip row
Frankie 5s
Seated curl superset

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

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

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip overhand lat pulldown

Close Grip Pull down

- 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

- Pull the attachment in towards your body with a wide grip
- 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 wide grip cable row

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

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

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

Seated dumbbell curls

- From a Seated Position Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated Dumbbell hammer curl

Seated Curl Superset

W2/D2 BACK/BIS

Hammytron

Tyler

W1/D1 CHEST/TRIS

W1/D2 BACK/BIS

W1/D3 LEGS

W1/D4 SHOULDERS

W1/D5 HIIT DAY

Patrick Sterling

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

W2/D2 BACK/BIS

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