Name: Playbook - Jeremy Park - Day 2: Back, Biceps, & Abs
Uploaded: 2023-09-03T20:51:29.907Z
Duration: 75 min
Description: Day 2: Back, Biceps, & Abs

Glad I found you and your program. Top tier workout!! Glad I’m back on track📈

Cory

Chris

My goal this yea is to really get a thicker back. A lot of my back workouts will involve rows and different angles of hitting the back for that 3D look.

One of the best back developing exercises is the classic pull up. I believe the width and overall shape of a great back comes from a strong pull up. You can use assisted if you need too.

Wide Pull Ups

Jumping right into a row variation that will build thickness. I like the t-bar because you can position your back at an angle that relives some lower back pressure. Pull the bar towards your belly button. Final set should be a burnout or a drop set

Overhand T-Bad Row

One of the greatest exercises imo for the lats. It’s a classic exercise for the width and lat development. Drive your elbows down

Lat Pull Down

Hammering our lats back to back and doing rope pullovers. These are great and the key is to get a big stretch at the top. Drive the wrist inward and down towards your groin.

Rope Pullover

A row that will focus on the upper back. 
- motorcycle grip
- keep the elbows out and wide
- stretch the shoulders forward
- explode up

Chest Supported DB Row

Rowing heavy now and really pulling hard. Going for only 2 sets on each side. Frank those reps and get a big stretch at the bottom

Heavy ISO DB Row

Picking a decently heavy weight.
- curl using strict form
- wrist in neutral position

Seated Hammer Curl

Such a great bicep isolation exercise for those peaks.
- keep the wrist supinated 
- curl and squeeze hard at the top

ISO cable curl

Getting that core fired up.
- drive knees up toward Elbows
- keep that core engaged
- if you can’t do these just do normal v-ups on the floor

Day 2: Back, Biceps, & Abs

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