Name: Playbook - James Lawrence Iron Cowboy - W6/D3 Back & Biceps
Uploaded: 2021-12-26T21:13:18.057Z
Duration: 45 min
Description: W6/D3 Back & Biceps

Day 3: Back and Biceps

Warm up: (30 seconds each)
Jog
Squat
Reverse lunges
Inhale walk out to a plank
Spider lunges
Inhale to chest opener

Workout:
1 minute each move-3x
- Swimmers 
- Alternating bent over rows

Ladder Down-
- Bicep curls 20-15-10-5-3
- Back fly 10-8-6-4-2
- Overhead Press 10-8-6-4-2
- Bent over reverse row 10-8-6-4-2

1 minute each move-2x 
- Bird/Dog
- Straight leg deadlift
- Rear Deltiod Rows 
- Hammer curls to overhead press

Cooldown & Stretch

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

- 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

- From a high plank position
- Keep your back flat as you bring one leg forward, placing your foot just outside your hand
- Step back to plank and repeat on the other side

Spider Lunges

- Inhale as you circle your arms up and overhead
- Pull your elbows down and back

Inhale to Chest opener

Warm up

1 minute each move-3x
- Swimmers 
- Alternating bent over rows

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Flutter kick both your arms and your legs

Swimmers

- Hinge forward at the hips
- Alternately row each dumbbell up toward your body, engaging your back

Alt bent over rows

Circuit

- Bicep curls 20-15-10-5-3
- Back fly 10-8-6-4-2
- Overhead Press 10-8-6-4-2
- Bent over reverse 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

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

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

Ladder down

1 minute each move-2x 
- Bird/Dog
- Straight leg deadlift
- Rear Deltiod Rows 
- Hammer curls to overhead press

- 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

W6/D3 Back & Biceps

Maxi

Perfect workout to get back into the grind 💪🏽🔥

James

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

W6/D3 Back & Biceps

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