Name: Playbook - Gareth Sapstead - “Feel it” Back & Bi’s
Uploaded: 2022-05-25T14:45:59.228Z
Duration: 55 min
Description: “Feel it” Back & Bi’s

Today you’ll start with two exercises that use the iso-dynamic method to really enhance that feel through your back. You’ll then hit some Pendlay rows with a back-off set at the end that’ll be a real lung-burner. Finally, two isolation exercises for your biceps and forearms.

10’s isometric hold followed by 8-10 reps. Focus on the hard squeeze between your shoulder blades during the isometric hold. For your dynamic reps let your shoulder blades glide forward a little around your ribcage for a full range of motion stretch and load. If you don’t have a plate-loaded row then perform a seated cable row.

Iso-Dynamic Seated Row

10 second isometric hold abs hard squeeze followed by 10-12 full reps. If you don’t have a Pulldown as shown then use a cable Lat Pulldown with a neutral/hammer grip bar. No hammer grip bar then use your regular Pulldown bar. If using a cable Pulldown then lean back just a little as you pull down.

Iso-Dynamic Pulldown

Use a barbell on the floor, or raise up a little with sone plates or steps. Alternatively if you are lucky enough to have sone Jammer handles as I’m using here then feel free. Position and movement will be the same here as with a barbell. Set the weight on the floor at the start/end of every rep. Row with the bar close to your thighs and try not to jerk with your hips too much - powerfully pull with your elbows.

4th set is a back-off set. Strip enough weight off the bar to do a lung-burning 20-25 rows.

Pendlay Row (last set back-off set)

Use a 70 degree incline bench angle and sit back against it. This helps limit how much momentum as you curl the weight. Stick with a hammer/neutral grip squeezing your biceps/forearms maximally both on the way up and down. Contract your triceps at the bottom a little to fully lengthen and load your biceps.

Incline DB Hammer Curl

If no machine as shown then use an EZ bar against a preacher bench. Brace against the bench. Keep your wrists cocked back and focus on contracting your biceps rather than just moving the weight.

“Feel it” Back & Bi’s

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