Name: Playbook - Gabe Souza - Tuesday: Back & Biceps
Uploaded: 2022-11-29T20:32:54.579Z
Duration: 60 min
Description: Tuesday: Back & Biceps

Samuel

Thakshitha

Really good workout, really feel the pain in the muscles but that just motivates! Let’s go!

Francisco Baridó

It was good, only weekly routine I have found that was good. Easy to do and very adaptable for my level.

Hayden

Some exercises I can't complete the set, do I need to decrease the weight

Nicola

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

Show the height of the cable flys please!!!

John Bailey

Xhengiz

Monday: Chest & Triceps

Jonathan

Enjoyed the combination of low and high rep sets for each muscle.

Hadrian

Wednesday: Legs & Abs

Wan  Zafran

Thursday: Shoulders & Abs

Please show or describe which grip your using ( wide or close) on easy bar curl, awesome little workout thanks.

Maynor

Narman

Friday: Arms

Amazing pump. Didn’t get to finish the leg workout due to my injury but looking forward to completing when I can

Tuesday: Back & Biceps

Community

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