Name: Playbook - Jess Guinan - 6/1 - Back & Bis
Uploaded: 2022-10-30T17:00:03.975Z
Duration: 60 min
Description: 6/1 - Back & Bis

1. Neutral Grip Lat Pulldown 1x12, 10, 8, 6 (increase weight each set)

2. Superset
- Close Grip Pulldown 4x12
- CC Hammer Curls 4x12

3. Superset
- Alternating Lat Pulldown 4x10
- Reverse Grip Lat Pulldown 4x10

4. Barbell 21s 4x

- Use the neutral bar attachment and grip the handles.
- Start with your arms straight up, slightly lean your torso back and brace your core.
- Bring the bar down to the top of your chest, pushing your shoulder blades down to do so.
- Keep your elbows close to your body. 
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down.
- Slowly bring the bar back up, without letting your butt lift off of the seat, and repeat.

Neutral grip lat pulldown

- Close Grip Pulldown 4x12
- CC Hammer Curls 4x12 ea side

- Use two handle attachments for this workout. 
- Start with your arms straight up, gripping the handles. 
- Slightly lean your torso back and brace your core. 
- Bring the handles down towards your collarbone, keeping your elbows close to your sides and pushing your shoulder blades down to do so. 
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down. 
- Slowly bring the handles back up, keeping the tension in your back, and repeat.

Close grip lat pulldown

- Stand with your feet shoulder width apart. 
- Keep your elbows locked throughout the movement - they should not be moving as you curl! 
- Hold the dumbbells like you would a hammer - with a neutral grip.
- Bring one dumbbell up towards the opposite shoulder. 
- Do not swing your torso to bring the weight up, and do not let your shoulders roll forward. 
- Do not just drop your arm once you reach the top - lower the weight slowly and controlled. 
- Complete one curl on one arm, and then switch to the other.

Cross Chest Hammer Curls

Superset #1

- Alternating Pulldown 4x10
- Reverse Grip Pulldown 4x10

- Grip the bar with your palms facing you - your hands should be a little close than shoulder width apart. You want your elbows to stay close to your torso during the movement.
- Slightly lean your torso back and brace your core.
- Bring the bar down to your collarbone, pushing your shoulder blades down to do so.
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down.
- Slowly bring the bar back up while keeping the tension in your back, and repeat.

Reverse grip lat pulldown

- Find a comfortable place to grip the bar - you do not have to place your hands on the handles! You want your elbows to come in towards your ribs when you bring the bar down. 
- Start with your arms straight up, gripping the bar. 
- Slightly lean your torso back and brace your core. 
- Keeping one arm raised up, bring the other elbow down towards your ribs, pushing your shoulder blade down.
- Keeping the tension in your back, bring your arm back up. Repeat on the other side. 
- Really focus on using your back muscles - don’t let your arms do all of the work! Imagine that something is pulling your elbows down.

Alternating lat pulldown

Superset #2

- For 7 reps, curl from the bottom of the movement to the halfway point (stopping when your arms make a 90 degree).
- For 7 more reps, curl from the halfway point up to the top of the curl (starting at a 90 degree and going up, and returning to a 90 degree).
- For the last 7 reps, start at the bottom and complete a full curl all the way up.
- Make sure to keep your elbows locked for all of the curls - do not swing.