Name: Playbook - Jeremy Park - W2/D2 Back & Biceps
Uploaded: 2023-09-03T20:51:29.904Z
Duration: 75 min
Description: W2/D2 Back & Biceps

My new favorite workout program  🙏🏾

clarence

Ryan Forestier

Working on get a thicker back, we want to build density. My back is a lacking point so we are trying to really build and develop some craters.

Our first heavy movement.
- ranging from 10-12 reps
- on the last set so a drop set.
- take off a plate and immediately do as many reps as possible 
- keep the chest up
- pull from your elbows 
- this a great for overall back development and thickness

Wide T-Bar

This hammer strength high row his the lats very nicely.
- stretch the back fully
- and pull with explosive power

High Row

Getting that mid back and lat now.
- reach toward and pull towards your belly 
- get that big stretch

Close Cable Row

A technique I pulled out of the MP Champion Brandon Hendrickson’s workout. A great way to get that Christmas tree back. Also helps with the back posing.
- keep legs locked 
- back straight
- drop down stretch the back
- pull up and sit into the hold at the top 
- squeeze at the top

Rack Pull (no rack)

Finishing off the back workout with some assited wide pull ups.
- notice the stretch at bottom
- squeeze hard at top
- slow and controlled

Assisted Wide Pull Up

Using a cable machine:
- step forward and have your elbows behind your back
- curl and squeeze at top

Standing Cable Curls

Machine Preacher Curl

W2/D2 Back & Biceps

Luis2720

Got my motivation back…. Such a good pump!

Deshaylyn

W1/D1 Chest & Triceps

Shoulders are burning, utilize those partial reps to really burn!!

Houston Harrigan

Chris

W3/D3 Shoulders & Abs

An absolute fantasy for my feet. I haven't ridden such a leg day in a long time !!

W2/D2 Back & Biceps

Community

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