Name: Playbook - Gareth Sapstead MSc CSCS - Width-Focused Back | Biceps
Uploaded: 2024-02-14T12:39:51.503Z
Duration: 55 min
Description: Width-Focused Back | Biceps

Todays workout focuses more on developing your lats for a wider back. Starting with a straight-arm Pulldown variation to isolate and pre-fatigue your back followed by some big hitting back moves. A little biceps mechanical drop-set at the end to finish.

5 total sets. Get progressively heavier each time.

Seated Straight-Arm Pulldown

Pick a medium neutral grip. Sit back in the seat a little and stay upright. Focus on driving your elbows straight down (as opposed to pulling in towards your upper chest). 5 working sets getting progressively heavier each time.

Neutral Grip Pulldown

Band is optional here. Main points of focus are to use your same side leg forward as the working arm. The arm path should look like an arcing motion back towards your hip. Pull your your elbow not your biceps. Start with a lighter weight than you’d think.

Row with same leg forward

Hold for 10-20 seconds then do 10-15 full reps.

Iso-Dynamic Cable Row

Do 8 full reps with both arms. Go straight into alternating reps.

1a) Seated Hammer Curls

Aim for 8 reps, or as many as you can do using the same weight you curled both arms at the same time with (precious exercise)