Name: Playbook - James Lawrence Iron Cowboy - W2/D4 Back & Biceps
Uploaded: 2021-12-24T06:15:15.337Z
Duration: 35 min
Description: W2/D4 Back & Biceps

James

Day 4: Back and Biceps 
 
Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:  
Supersets: 2 moves alternating back to back with REPS 15-12-10-8 

Set 1:  
- Deadlifts  
- Bent Over Row 

Set 2:  
- Single Arm row R/L 
- Bicep curl  

Set 3:  
- Back fly 
- Hammer curl 
 
1 minute for each move  
- Dumbbell pullover 
- Wide to narrow bicep curl  
 
Cooldown & Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

Supersets: 2 moves alternating back to back with REPS 15-12-10-8 

Set 1:  
- Deadlifts  
- Bent Over Row

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Deadlift

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent Over Row

Superset 1

Supersets: 2 moves alternating back to back with REPS 15-12-10-8

Set 2:  
- Single Arm row R/L 
- Bicep curl

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single arm row (Right)

Single arm row (Left)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Bicep curl

Superset 2

Supersets: 2 moves alternating back to back with REPS 15-12-10-8

Set 3:  
- Back fly 
- Hammer curl

Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Back Fly

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer curl

Superset 3

1 minute for each move  
- Dumbbell pullover 
- Wide to narrow bicep curl

- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Begin with a dumbbell in both hands
- Curl the dumbbells wide with elbows tucked, towards your shoulders 
- Slowly lower the dumbbells 
- Curl the dumbbells straight forward toward the shoulders
- Lower with control

Wide to Narrow Bicep Curl

Superset

W2/D4 Back & Biceps

Maxi

Perfect workout to get back into the grind 💪🏽🔥

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W1/D1 Legs with Tabata

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

W1/D2 Full Body

W1/D3 Chest & Triceps

Loved this! Needed a light weight, but I felt the burn 🔥

W1/D4 Shoulders & HIIT

Love these types of workouts!! 🔥🔥🔥

W1/D5 Back & Biceps

I haven’t sweat this much in a long time !!!

This is the hardest workout… ever. 😍🔥

W1/D6 Cardio & Core

W2/D1 Legs

W2/D2 Tabata & Upper Body

W2/D3 Shoulders & HIIT

Miranda

W2/D5 Glutes & Hamstrings

W2/D6 Cardio

My legs are tired, and perfect. Loved it.

W3/D1 Legs

A good sweat I haven’t had in a while!!!! LOVED IT!

W3/D2 Shoulders

W3/D3 Chest & Triceps

This was one of my favorite ones yet!! 🫡

W2/D4 Back & Biceps

Community

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