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

Luis2720

Adrian

Stephon

Added a little extra spice to the workout but really good pump.

Ryan Forestier

Great way to start a Monday m, I dm’d you on IG @luis_aa1

Luis

Tayvon Bowers

Back is destroyed but that’s alright had fun

Jacob

Best back workout I’ve had in a minute🔥

Matt

Luke

Rugby Scruggs

Marvin

Alban Vila

I want to get more atheistic what sort of nutrition do you think I should follow?

Jordan

Andres

Awesome workout as always! Can’t for tomorrow

Kristoffer Næss

Back and bi’s are on fire!! My strength is going way up! Amazing workout! Got me lookin absolutely huge

Great, this is the one that tires me out the most

Another deadly workout. Bi’s have been blasted and now I look like I’m wearing a wing suit. Amazing workout!

Colby Matcher

Definitely a challenge! My back and biceps are on fire. The gains are comin!

Too awesome like for real. I did sent u a video of my form to instagram. Kstammoja

Happy new year!! 🥳🥳

Karl-Siim

Building that B-52 back! Volume two is CRAZY

JP Hassman

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

Wednesday: Strength Back & Biceps

Santiago

Dexter

Elina

Monday: Strength Legs & Core Crush

Jeff

Grayland

Kami

Tuesday: Strength Chest

Thursday: Strength Shoulders & Volume Legs

F*chin amazing workout; challenging and feel very accomplished afterwards! What a workout should be!!

Friday: Chest & Back Workout

Antonio

Saturday: Arms & Abs

Sunday: Rest Day

Almost threw up! That’s a good thing tho!!!

Monday 2: Explosive Speed Training

Tuesday 2: Ripped Chest Workout

Wednesday 2: Wide Back & Shoulders

Joshua

Thursday 2: Filthy Arm Day

Friday 2: Full Body Strength

Saturday 2: Run & Abs

All nice and stretched out. Great way to end the week and great way of getting all that lactic acid out. Love these workouts!!

Great with some mobility training after lifting weights all week!

Wednesday: Strength Back & Biceps

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