Name: Playbook - Hunter Hennings - Back + Bicep Hypertrophy
Uploaded: 2022-11-03T03:39:10.869Z
Duration: 75 min
Description: Back + Bicep Hypertrophy

This is a great workout for anyone looking to Build Muscle and Increase Endurance. Let’s get it!
-Pull-Up
-Chin-Up
-Lat Pulldown
-Hammer Curl
-Dumbbell Curl
-Steady Run

-Approach the Pull-Up bar, and grip the bar 6-12 inches outside of shoulder width.
-Protract your scapula (contract your shoulder blades down and back.
-Contract your lower back, and abs so your back is slightly arched.
-Pull the bar straight down, underneath your chin.
-Slowly lower yourself from the top position to the bottom without losing tightness in your back and core.
-Repeat.

Pull-Up

-Approach the Pull-Up bar, and grip the bar at shoulder width.
-Protract your scapula (contract your shoulder blades down and back.
-Contract your lower back, and abs so your back is slightly arched.
-Pull the bar straight down, underneath your chin.
-Slowly lower yourself from the top position to the bottom without losing tightness in your back and core.
-Repeat.

Chin-up

-Set the thigh lock on the pulldown seat, so you can lay your feet flat on the ground.
-Stand up, and grip the bar 6-12 inches wider than shoulder width.
-Fit your knees under the thigh lock.
-Protract your scapula, contract your lower back, and abs so your back is slightly arched.
-Pull the bar straight down, underneath your chin.
-Pause momentarily.
-Slowly return the bar to the starting position in a controlled manner, without losing tightness in your back and core.
-Repeat.

Cable Lat Pulldown

-Grip the dumbbells with your thumb and index finger against the front of the dumbbell.
-Stand straight up with a tight back and core. Neutral Spine. Arms hanging by your sides.
-Lift the dumbbells in an arc, up to your upper chest.
-Slowly return the dumbbells back to the starting position in a controlled manner.
-Straighten your arms while maintaining the bicep contraction.
-Repeat.

Dumbbell Hammer Curl

-Grip the dumbbells with your thumb and index finger against the front of the dumbbell.
-Stand straight up with a tight back and core. Neutral Spine. Arms hanging by your sides.
-Lift the dumbbells in an arc, while twisting your palm up towards the sky.
-Lift the weight to your upper chest.
-Slowly return the dumbbells back to the starting position in a controlled manner. Twisting your palms back to neutral.
-Straighten your arms while maintaining the bicep contraction.
-Repeat.

Dumbbell Bicep Curl

- Run at a steady and sustainable pace for YOU. 
-Maintain a 5-7 out of 10 effort.
-Focus on proper form. It will help you out in the future.

Back + Bicep Hypertrophy

More workouts from Hunter Hennings