Name: Playbook - Julie Veselkova - Back & Biceps
Uploaded: 2023-01-09T13:54:07.911Z
Duration: 45 min
Description: Back & Biceps

- Grab the handles with opposite hands (so grab the left one with your right hand& right handle with your left hand)
-Pull the handles down as your arms straighten and uncross 
- Squeeze your back tight at the bottom of each rep

Cable crossovers

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Machine lat pulldown

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position
-Go heavier each set as you drop reps

V-bar close grip lat pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side
-Go heavier each set as you drop reps

Seated single arm d-handle cable row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release with control back to starting position
-Go heavier each set as you drop reps

Plate loaded machine high to low row

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
-Keep holding one side as your perform the reps on the opposite arm, then switch

Dumbbell ISO bicep curls

Back & Biceps

I have been struggling at the gym lately so going in and having a set plan has been so helpful for me! I’m excited for my next workout now!!!

Back & Biceps

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