Name: Playbook - Frankie Dades - W2/D2 Day 2 - Back/Bis
Uploaded: 2023-01-16T20:27:10.578Z
Duration: 45 min
Description: W2/D2 Day 2 - Back/Bis

Chris

Another day !!! GO ONE MORE !! 🔥🔥🔥

Hector Fortisescobar

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

- Grab the bar shoulder width apart 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

Close grip Lat pulldown

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

Dumbbell single arm row

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

Dumbbell shrugs

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

- 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

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

Standing straight bar curl

- 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

W2/D2 Day 2 - Back/Bis

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

Anthony

Richard

W1/D1 Day 1 - Chest + Tris

Austin

Those last 2 bicep exercises were rough 🔥

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

Bryan

W1/D2 Day 2 - Back + Bis

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

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 !!!

W2/D2 Day 2 - Back/Bis

Community

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