Name: Playbook - Hayden Greene - Week 4 | Day 5 | Back, Biceps
Uploaded: 2022-05-05T18:38:52.619Z
Duration: 45 min
Description: Week 4 | Day 5 | Back, Biceps

Hey fam! Back day is the best day in my opinion! Let’s kill it!!

Can use a rope or straight bar. (I PREFER STRAIGHT BAR)
- 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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Single arm cable row

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Week 4 | 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 4 | Day 5 | Back, Biceps

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