Name: Playbook - Jeremy Park - Day 2: Strength Back & Biceps
Uploaded: 2023-09-03T20:51:30.315Z
Duration: 75 min
Description: Day 2: Strength Back & Biceps

New level unlocked… brutality…. Wow I’m dizzy 😂

Adrian

Luis2720

William Noyola

Vaibhav

feras

clarence

Wilmer

Damion Valdez

2nd of the program... Can't wait to see the growth!

Mauricio

Rocco

Trenton

Landon Joyner

Joshua Alfirenko

Zane

Bolton Bulutoglu

Casey

To exausted to get through the last two biceps exercises:(

Johannes Larsen

Jack

Another killer workout haven’t felt this good in a while!

Jinho

Fabricio Andree

By adding an alternative to the wide pull-ups. Other than that, great routine

Hugo

Ricardo

Jasmine

Kevin

Jayden

Gyms finally open in UK and time to get Shreddy, loving this challenge 💪🏼🔥

Chris Lucas

🤌🏾🤌🏾🤌🏾🤌🏾🤌🏾😬

Aaron

Jonathan Vang

Jaden

Rachael

It's the best back & arms workout i've ever done! Seriously bro your program it's awesome!!!

Miguel

david

I really liked it! Major back killer💪🏽

Paul Paunat II

Branden

Crazy workout!!! Arms gave up for the last open grip pull-ups

David Pumarejo

Mario

Mladen Vazic

Dead 💀 Good workout. Muscle failure reached

Angel

Kyle

Blake

Great workout I was barely able to do pullups at the end. Had to sub out some excercises with my at home stuff

Ryan Michalski

Ryan Grundy

Amaury

Evan Hendrickson

Second day, Sick workout! Ended up sweating 🔥🔥🔥

Diego

Another day to get stronger! Today’s workout will be focusing on back and biceps. We are going for strength and our main exercise today will be rack pulls. Everything after will be pump work and hypertrophy style.

Focus: Lat Activation
- juicing up the lats for weights
- pull ups are the best for total back engagement 
- use a wide grip and assisted if needed

Wide Pull Ups

Focus: Lower Back
- these will grow your back like crazy
- isolation for the lower back but also workout the entire upper back when lifting 
- keep your back straight
- bar should be at knee level
- send me videos of your form so I can check and see via IG
- take long rests 
- increase the weights each week and each set

Rack Pulls

Focus: Lats
- notice my rep tempo
- slowly letting the grip up about 3 seconds
- at the top pull down and engage those lats squeeze at the bottom
- negative reps will allow for more time under tension and muscle growth
- increase the weight each set

Negative Lat Pull Down

Focus: Thicker Back
- one of the best ways to thicken your back 
- stagger your feet and support yourself with one arm on the rack
- row and pull through your elbow bringing it back
- control the weight
- 10 reps each side for 4 sets

Heavy DB Row

Focus: Lats
- a great exercise to stretch the lats 
- going for higher reps and stretch and squeeze 
- keep legs and arms locked only engaging the lats

Rope Pull Overs

Focus: Biceps
- complete bicep isolation
- great for the peaks
- twist the wrists each rep 
- stretch the bicep and flex the Tricep at the bottom to ensure full ROM 
- use comfortable weight

Incline Seated Supinated Curls

Focus: Back Width/Girth
- use the super wide grip 
- row and keep the swinging minimal
- notice my back muscle and how they are moving the weight

Wide Cable Rows

Focus: Bicep Width 
- standard hammer curl
- minimal swinging
- squeeze at the top

Standing Hammer Curls

Focus: Bicep Peaks
- finishing with cable curls
- rep it out!
- if you can’t get to 20 drop set the weight mid set 
- looking to pump the blood into our arms
- getting the veins pumping

Wide EZ Curl Cable

Focus: Finisher
- pull ups are the best for total back engagement 
- use a wide grip and assisted if needed
- 3 sets til failure

Day 2: Strength Back & Biceps

christopher

EVERYDAY WARM UP!

Andrew

Jordan

Day 1: Strength Chest & Triceps

Stephan

Good workout but i need to use lighter weights to get better form💪🏽

Day 3: Shreddy Shoulders Abs

Hard core ! I had to cut short a little just to prevent vomiting 😅😅😂

Zach

Day 4: Strength Legs & Core Crush

Amazing workout, destroyed my upper body!

Day 5: Full Upper Body Pump

I runned 3 km becose gym going to close but runned this km fast💪🏽😉

Mark

Day 6: Run & Abs

Jacob

Day 7: Rest Day

Day 8: Ripped Chest & Back

Wow the pump is unbelievable… start to a great morning 💯💪🏾

Moha

Day 9: Run & Legs

Diana

Day 10: Arms & Abs

Great exercises if you could go a bit slower In the examples to really break it down it would help a bunch!

Day 11: Run & Shoulders

Was a fun one. But odd enough my gym doesn’t have a quad extension machine, like never heard of that before....
Any suggestions on a substitution for that incase it comes up in a later workout?

Lane

Day 12: Explosive Legs

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Day 13: Arms & Abs

Johnathan

Today I rested so well that I woke up at 12 pm 😌 thank you for letting me rest 🔥

Day 14: Rest Day

If done full force this is one of the hardest workouts I’ve ever done. Chest tapped out but had to push

Chase

Gym was so crowded but still got the lift in

Need this workout today. Kept me focus on the workout and blocked all the BS going around my life right now. Thank you for the great workout routines 👌🏼

Day 15: Strength Chest & Tricep

3 weeks in… already feel and look amazing 💪🏾

Great back pump and amazing calorie burner! Getting bug for the summer baby!

Day 16: Strength Back & Biceps

God man…this mf always kills me on abs😭

Day 17: Strength Legs & Abs

Day 18: Shoulders & Triceps

John

I've noticed you have a lot of resources available, unfortunately I cant do every exercise bc what I have is very limited but I've found some great substitutes. I enjoyed the workout

Peyton

Day 19: Explosive Speed Training

Nishil

Crazy calorie burner. Burned 1200 calories! Also gaining a lot of strength and felt it today!

Day 20: Full Body Strength

Had to take test day because of travel. Back to it tomorrow!

Day 21: Rest Day

Domingo

Day 22: Ripped Chest & Back

Summerly

Loved it but that 110 rep leg press was a killer! ;)

Alex

Theres a typo on the leg press. Should be 10 reps not 110. I added a 1 mile run at the end, felt great.

Day 23: Lower Body Destruction

Another amazing burner. Burned over 1,000 cals AGAIN!! Getting shredded!!

Day 24: Run/Shoulders/Abs

My gym is so full today but however I finished the workout

That first super set plate curls to hammers were killer. 
Checking out the new challenge you released might not finish this series because of it

Day: 25: Arms & HIIT

Day 26: Full Body Function

Forgot to mark this one as done! But we did it baby!

Light day! Expected to be sore but body feels good. Think i can increase my training back to normal now! Very exciting news

Day 27: Run & Abs

Tough day emotionally! Feel like i lost some gains because of it lol. Good to rest although i felt a burning desire to train

Day 28: Rest Day

Day 29: Full Body Strength

Forgot to mark this one, but we gettin shredded baby!!

Did this yesterday- Easier the second time around! But definitely heart needs to be conditioned a lot more. Love to see an entire program based on this principle! I do martial arts and would love new ways to improve my explosiveness

Day 30: Explosive Speed Training

feeling great! 3 miles gets easier by the day

I think a lot of these could be turned to super sets, other than that it was solid

Daniel

Day 31: Full Upper Body Pump

Insane pump. Burned 1,100 cals. Wow. Almost to the end baby!!

Day 32: Strength Legs & Core Crush

Wow. Just wow. Burned 1,700 calories! What a workout! We’re at the finish line baby!

Good upper body day, forgot to click this yesterday. Getting my groove back

Day 33: Ripped Chest & Back

Best workout challenge ever! I worked out muscles I didn’t even know I had that make a big difference!

Dylan

We made it baby!!!!!! Let’s gooooo!!!!! Been a crazy journey! And can’t wait to see the transformation side by side!

Day 34: Explosive HIIT & Arms

Love this program. Saw some pretty great results pretty quickly

One of the most challenging and amazing things I’ve ever done. Thank you for the opportunity to take on this journey and get shredded!

Day 2: Strength Back & Biceps

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