Name: Playbook - Gianna Cestone - Back + Biceps - 1
Uploaded: 2023-10-25T07:33:40.125Z
Duration: 60 min
Description: Back + Biceps - 1

This is a back and bicep workout that consists of 5 movements to do at the gym!

Pull-Ups: (if you cannot do an unassisted pull up, add a resistance band or use a pull up machine)

- Find a sturdy overhead horizontal bar.
- Grip the bar with your palms facing away from you (overhand grip) at shoulder-width apart.
- Hang with your arms fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body to the fully extended position. Repeat for the desired number of reps.

Chin-Ups: (if you cannot do an unassisted chin up, add a resistance band or use a chin up machine)

- Find a sturdy overhead horizontal bar.
- Grip the bar with your palms facing toward you (underhand grip) at shoulder-width apart.
- Hang with your arms fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body to the fully extended position. Repeat for the desired number of reps.
- Pull-ups primarily target the back and shoulders, while chin-ups focus more on the biceps and chest.

Pull Ups + Chin Ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent Over Barbell Rows

- Attach a neutral grip handlebar to the landmine.
- Stand perpendicular to the attachment.
- Maintain a slight knee bend and hinge at the hips.
- Grip the handlebar with palms facing each other.
- Pull the handlebar towards your hip, bending your elbow, then lower it.

Landmine Row

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

Dumbbell Hammer Curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended