Name: Playbook - James Lawrence Iron Cowboy - W3/D5 Back & Biceps
Uploaded: 2021-12-24T18:14:01.253Z
Duration: 30 min
Description: W3/D5 Back & Biceps

James

Day 5: Back and Biceps 
 
Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:  

Ladder Down- with each move  
- Bicep curls 20- 15- 10- 8- 6- 
- Back fly 10- 8- 6- 4- 2-  
- Hammer Curls 10- 8- 6- 4- 2-  
- Bent over reverse row 10- 8- 6- 4- 2-  
 
1 minute of each move X2 sets  
- Bird/Dog 
- Straight led deadlift 
- Hammer curls to overhead press 
- Rear Deltiod Rows  
 
 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

Ladder Down- with each move  
- Bicep curls 20- 15- 10- 8- 6- 
- Back fly 10- 8- 6- 4- 2-  
- Hammer Curls 10- 8- 6- 4- 2-  
- Bent over row 10- 8- 6- 4- 2-

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

Bicep 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

- 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

Circuit 1

1 minute of each move X2 sets  
- Bird/Dog 
- Straight led deadlift 
- Hammer curls to overhead press 
- Rear deltoid row

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird dog

- Begin with dumbbells in each hand and feet in a wide toed out stance
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Sumo straight leg deadlift

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press the dumbbell straight up overhead
- Reverse the movement back down to starting position

Hammer Curls to Overhead Press

- 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
- Row the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Rear deltoid row

Circuit 2

W3/D5 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!

W3/D5 Back & Biceps

Community

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