Name: Playbook - Frankie Dades - W3 Day 2 - Back/Bis/Cardio
Uploaded: 2023-01-16T20:27:10.607Z
Duration: 45 min
Description: W3 Day 2 - Back/Bis/Cardio

Chris

Bryan

Dam Frankie 5’s 🔥🔥 GO ONE MORE !!!

Hector Fortisescobar

30 min high intensity cardio of your choice
1 min fast pace 1 min slow walk
- Treadmill
- Stairmaster
- Elliptical
- Bike

Cardio

Do 1 deadlift, then 1 row. That’s one rep. Continue for 10 reps. Pick a light enough weight where you won’t fail but hard enough to challenge yourself

- 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

- 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

Deadlift/Row Complex

- Hinge at the hips to lean forward
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Seated Dumbbell bent over row (double)

- 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

Seated row/Rear Delt 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

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Pull Down Superset

- 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

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

Pull ups

Pull down + Cable 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

- 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

Do 10 reps at one weight, lower weight do another 10, lower weight and do until failure

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

Standing straight bar curl

Barbell curl superset

W3 Day 2 - Back/Bis/Cardio

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 😤

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

Another day !!! GO ONE MORE !! 🔥🔥🔥

W3 Day 2 - Back/Bis/Cardio

Community

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