Name: Playbook - Jeremy Park - Day 9 & 23: Back & Biceps
Uploaded: 2023-09-03T20:51:30.881Z
Duration: 60 min
Description: Day 9 & 23: Back & Biceps

Matthew Merck

Tomas

Gotta warn us about the pull up bar exercises as I don't have one at home! Nonetheless good, just did some alternatives!

Merlin Valdez

Prayer curls absolutely crushed my biceps. Holy shred

Patrick

More of a question, my gym shit down so I haven’t been able to do the body builder workouts, do you think the dumbbell section would help just as much for someone skinny trying to bulk ?

Damion

Talk about a BURN🔥 Awesome workout today💪🏽

Trey Soto

Samson Skinner

Great duo of back and arms, perfect at home with the dumbells 👌 can feel it in my arms and back after the seance

Cyril

Focus: Back & Biceps
- perfect compliment muscle pair
- make each rep count
- squeeze and contract the muscle 
- focus on mind muscle connection

Focus: Lats
- keep a wide grip
- pull up
- if you can’t do a pull up try and use a resistance band for assistance

Wide Pull Ups

Focus: Back
- get in a table top position with your knees a few inches off the floor
- use the weights as support
- row one side balancing on your other arm holding the dumbbell
- think about pulling your elbow back
- each arm should get 10 reps every set

Gorilla Row

Focus: Lower Back
- hinge forward
- keep the back straight and locked
- being the db a little past your knee caps
- flex everything at the top
- using moderately heavy weight

DB Half Dead Lift

Focus: Bicep Peak
- keep palms faced up
- no swinging
- flex Tricep at the bottom to ensure full range of motion
- squeeze hard at the top

Seated Supinated Curl

Focus: Back
- hands shoulder width apart 
- drive elbows down toward your lower lats 
- should feel in back and biceps
- if you can’t get to 10-12 reps do 4 sets for as many as you can

Chin Up

Focus: Thicker Back
- stagger your feet and plant one arm on the bench as support
- row the db back pull from your elbows
- increase the weight each set of possible

DB Row

Focus: Outer Bicep
- grip the dumbbell on its one side
- curl up and flex hard at the top
- focusing on thickening our bicep
- going for high reps!

Prayer Curls

Day 9 & 23: Back & Biceps

Jose Zacarias

Tyler

That was good as pumped the body well before I head off to work

Xudong

EVERYDAY WARM UP!

Did this program two years ago and loved it. Life got busy and I’m just now getting back to the gym; was so happy to revisit this program, very comforting

Kara Kosinski

Justin

Day 1 & 15: Legs

Kienan

Day 2 & 16: Chest & Back

shunashi

Day 3 & 17: Shoulder & Arms

Filipe

Day 4 & 18: Legs

Emil Mikkelsen

Day 5 & 19: Full Body Function

Daniel

Hector

Josh

Day 6 & 20: Run

Day 7 & 21: Rest Day

Day 8 & 22: Chest & Triceps

Day 10 & 24: Legs & Core

Day 11 & 25: Shoulders

Day 13 & 27: Run

Day 14 & 28: Rest Day

Db mountain climbers don’t make any difference than regular. And when you’re using the bow flex adjustable dumbbells it makes it even way too clumsy to do. Also do not enjoy renegade rows because it puts too much pressure on the wrists have to stay in that position. And without a pull up bar only end up doing four of the workouts. :/

Day 9 & 23: Back & Biceps

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