Name: Playbook - Hannah Leistikow - W3/D4 Back & Biceps
Uploaded: 2023-03-28T09:46:00.536Z
Duration: 35 min
Description: W3/D4 Back & Biceps

BB reverse grip row 4x10
Lat pull down 4x12
Machine reverse flies 4x10
BB curl 4x10
Spider curl 3x12

Reverse Grip Barbell Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- Support your chest into an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor with palms facing in
- Lower the dumbbells into a deep stretch in your biceps

Db hammer spider curls

W3/D4 Back & Biceps

Hannah

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