Name: Playbook - Hunter Hennings - W4/D2 TUESDAY BACK + BICEP STRENGTH
Uploaded: 2022-11-28T21:45:05.749Z
Duration: 45 min
Description: W4/D2 TUESDAY BACK + BICEP STRENGTH

Build Endurance, and Gain Muscle and Strength in your Back + Biceps. Let’s get it!
-Pull-Up
-Unilateral Dumbbell Row
-Barbell Upright Row
-Dumbbell Hammer Curl
-Dumbbell Bicep Curl
-Sprints

-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

-Pick up the dumbbell. Stagger the leg that’s on the rowing side back. Bend over and post your non-rowing side arm on your leg.
-With a neutral spine, contract your lat straight back. The dumbbell should take an arc to the end position.
-Move the dumbbell back until your elbow make a 90 degree angle.
-Slowly move the weight back down to the starting position in a controlled manner.
-Straighten the arm so the dumbbell is hanging. Maintain a tight and contracted lat.
-Repeat.

Unilateral Dumbbell Row

-Approach the barbell and position your mid-foot underneath the bar.
-Bend down and grip the bar at shoulder width.
-Stand straight up with the bar.
-Lift the bar straight up to to your clavicle. Your shoulders and elbows should be parallel to the ground.
-Slowly lower the weight back to the starting position in a controlled manner.
-Repeat.

Barbell Upright Row

-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

-Sprint at an 8-9 out of 10 effort.
-Focus on proper form. It will help you out in the future.
-You should be landing on the ball of your foot and driving your legs back with an upright posture.

W4/D2 TUESDAY BACK + BICEP STRENGTH

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