Name: Playbook - Julie Veselkova - Back & biceps 8/29
Uploaded: 2023-01-10T12:47:44.364Z
Duration: 45 min
Description: Back & biceps 8/29

Alyssa Moreno

Back & biceps on the menu today! Remember the weight should be challenging, so if you’re not struggling on those last 2-3 reps- go heavier!

Pull ups or assisted pull ups! Make sure you go slow & maintain control.

Pull-ups

Perform both movements back to back before taking a break.

*Go heavier each set as you drop reps*

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Lat pulldowns/ bicep curl superset

*go heavier each set as you drop reps*
- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated 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

Perform the two movements back to back before taking a break

*go heavier each set as you drop reps*
- Pull the weight down to your torso by flexing the elbow and retracting the shoulder blade         
- Rotate your wrist at the completion of the movement
- Pause and return to the starting position

Kneeling single arm high pulley row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

Single arm high row/bicep curl superset

Back & biceps 8/29

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Quads over glutes any day. I said what I said.

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Shoulders, chest, & triceps 3/8

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Tough at the end. Almost quit and left, but I walked back in and finished.

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Loved the slight Incline for chest! ❤️

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Legs 2/4

Cardio & core 2/2

Quad focused legs 2/1

First workouts in 3 days. I have missed the gym soooooo much!

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Love back day! Always a challenge but always glad to do it!

Back & biceps 8/29

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