Name: Playbook - Hayden Greene - Week 3 | Day 5 | Back, Biceps 💪🏼
Uploaded: 2022-05-04T13:13:46.334Z
Duration: 45 min
Description: Week 3 | Day 5 | Back, Biceps 💪🏼

Hey fam! Who’s ready to kill some back! Back day is the best day in my opinion! Let’s kill it!

- 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

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Week 3 | Day 5 | Back, Biceps 💪🏼

Thank you. It was terrific haven’t gone to the gym since Covid started. Thank you for encouraging me to go back

Week 1 | Day 1 | Chest 💪🏼

Andrew

Week 1 | Day 2 | Back 💪🏼

great beginner workouts 😎 first week hitting the gym & i dnt hve tht feeling tht idk what im doing lol

Daniel

Week 1 | Day 3 | Legs 💪🏼

Week 1 | Day 4 | Shoulders 💪🏼

Week 1 | Day 5 | Back 💪🏼

Can’t feel my legs…. But in the good way!

Week 3 | Day 5 | Back, Biceps 💪🏼

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