Name: Playbook - Jeremy Park - Tuesday: Back & Biceps
Uploaded: 2023-09-03T20:51:29.904Z
Duration: 60 min
Description: Tuesday: Back & Biceps

Dexter

Adrian

Austin Forestier

Leonardo

Lol I couldn’t even do the pulls my arms were done

Elijah

Good work out had to change pull ups to trx pull ups as injury 
Also gym didn’t have one exercise so did a different felt good arms shaking so must be working 👍

Tash

Pull ups at the end are damn near impossible, other than that 10/10

James

Sikunt V

Solomon Yeboah

Amaceo Bonds

Jake

Hessa

Amazing workout! This workout burned my arms out lol

Anquavious

Michael

Love this workout. Your notes for each lift are awesome stuff

Hayden

Stephon

Sebastian

Daniel Ho

Jade

Tyler

Parker White

Moham

Yousif

Ryan Forestier

Ephraim Winslow

Kenneth

It went great, nice and smooth workout. (Nice and smooth as in I am literally exhausted but feel freaking awesome)

Brynson White

Francis

Yancy

Alexis

Renato

The end game with the pull ups after the workout was killer, I love this feeling.

Koron

Christopher

Jeremy 

Taka

David

It was great! got a good pump in for the day. Quick and simple.

Dylan Hammond

never had a back workout like this in my life so glad i bought the program

ADDED EXTRA SETS FOR BICEPS* 12.6.2020
Focus: Pull Day
- a fun day to grow our back and biceps
- focusing on higher reps and pumping the muscles
- sticking with exercises I believe develop the back the best 
- going for more sets per exercise than more exercise per workout

Focus: Warming Up The Lats
- forcing blood into the lats
- activating them for the pulling exercises 
- keep your back straight and pull down from your elbows
- feel it in the lats 
- comfortable weight for high reps

Rope Lat Pull Over

Focus: Thick Back
- rows target the mid and lower back
- keep the back straight 
- don’t round the back
- these are a great back developer for mass
- row and pull from your elbows
- try to add weight each set

T-Bar Row

Focus: Wide Back
- notice my tempo when I’m going up with the movement, it’s slow and controlled
- squeeze the lats on the pull down
- DONT swing to much
- increase the weight each set

Lat Pull Down

Focus: Biceps
- flex Tricep at the bottom to ensure full ROM
- squeeze hard at the top
- no swinging
- control the weight

Seated Hammer Curl

Focus: Mid Back
- pull from your elbows 
- squeeze the middle of your back
- don’t swing to much forward 
- keep your back locked 
- bring the grip towards your belly button
- increase the weight each set

Close Grip Cable Row

Focus: Biceps
- the wide grip will create the bicep peak
- squeeze at the top
- flex the triceps at the bottom 
- going for reps

Wide Cable EZ Curl

Focus: Wide Back
- if you need use the assisted pull up machine
- forcing all the leftover blood into our back
- pull ups are the best for overall back development

Tuesday: Back & Biceps

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