Name: Playbook - Joshua Hope - Biceps and back
Uploaded: 2022-09-17T18:58:14.247Z
Duration: 90 min
Description: Biceps and back

Warm up
Cable curls 3x20
Cable row 3x20
Lat pull downs 3x15

First drill 
Seated single row (heavy) 8 reps superset with heavy dumbbell curls 10 reps repeat 4 sets

Second drill
Barbell row heavy 4x8
Curl bar curls 4x15

Third drill 
Dumbbell rows standing 3x15
Hammer fist curls dumbbells 3x20
Single arm row Dumbbell 3x15

Seated row

Dumbbell curls

Cable rows

Lat pull downs

Biceps and back

Upper body

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Upper body chest & back focus

Leg day (lower body)

Last day accessories

Cardio ab day

Lower body

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Lower body! (Squats & deads)

Beginners lower body

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Biceps and back

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