Name: Playbook - Hannah Leistikow - W4/D4 Back & Biceps
Uploaded: 2023-03-28T09:46:00.551Z
Duration: 35 min
Description: W4/D4 Back & Biceps

Chin up 3xF
Seated close grip row 4x10
Cable face pull 4x12
Cable rope straight arm pull down 3x10

SUPERSET: 3 sets
ISO hold DB curl 8 each arm
Push up F

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Seated close grip row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

ISO hold bicep curl

Push Up

SUPERSET

W4/D4 Back & Biceps

Hannah

W1/D1 Glutes & Hamstrings

W1/D2 Push

W1/D3 Quads & Glutes

W1/D4 Back & Biceps

W2/D1 Glutes & Hamstrings

W2/D2 Push

W2/D3 Quads & Glutes

W2/D4 Back & Biceps

W3/D1 Glutes & Hamstrings

W3/D2 Push

W3/D3 Quads & Glutes

W3/D4 Back & Biceps

W4/D1 Glutes & Hamstrings

W4/D2 Push

W4/D3 Quads & Glutes

W4/D4 Back & Biceps

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