Name: Playbook - James Whipp - Day 5 - Pull pt. 2 (Back, Biceps)
Uploaded: 2022-02-22T21:54:22.574Z
Duration: 60 min
Description: Day 5 - Pull pt. 2 (Back, Biceps)

1mor

Man deadlifts got me! Did this from the bottom up sheeeesh

Denise Aguiar

Focus on mind to muscle, minimise bicep activation and don’t worry about going heavy, focus on the movement and the contractions (slow & controlled)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- Pull to your belly button 
- Squeeze and contract your back at the top of the contraction
- Pull with your elbows, focusing on mind to muscle

Seated row with wide grip attachment

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls (together)

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

Day 5 - Pull pt. 2 (Back, Biceps)

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