Name: Playbook - Gabe Souza - Tuesday: Back & Biceps
Uploaded: 2021-10-22T15:31:42.494Z
Duration: 60 min
Description: Tuesday: Back & Biceps

Alethea salt

Hector

Hey Gabe! Workout is amazing. I just have a question, every week is different or it stay the same?

Mariano

Daniel Cruz

devante

Brandon New

Focus: Back & Biceps 
- Control the weight and squeeze the muscle being worked out at the top of each rep for a second or two.
- Slow down your reps and focus on the squeeze. 
- Focus on mind muscle connection!

- Slightly lean forward
- Bring your arms out in front of you with your palms facing up 
- Slowly bring your arms back and squeeze your back muscle together

Back activation

After you finish your wide grip lat pull down go straight into your bicep curl. Take a 60 second rest after you’ve performed both workouts.

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

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

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

DB hammer curl

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

DB bent over row (double)

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Tuesday: Back & Biceps

My first time with you programe was good 👍👍

Maynor

Good workout! Fast and really easy to use

Providing more details about the goal to achieve in this workout plan.
Also, provide information about whether it’s a advanced level or not.

Ailton

Monday: Chest & Triceps

Thakshitha

Good for a first try! Thank you for the routine!

Wan  Zafran

Wednesday: Legs & Abs

Denise Aguiar

Thursday: Shoulders & Abs

I feel like I wasn’t doing something right before but when I completed this workout the pump looked amazing and I knew your program would work. Thank you man!

Tuesday: Back & Biceps

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