Name: Playbook - Julie Veselkova - Back & biceps 9/12
Uploaded: 2023-01-10T12:47:44.316Z
Duration: 60 min
Description: Back & biceps 9/12

Treadmill incline walk

Perform both movements back to back before taking a break

-Adjust height of the cable so it’s just over your head 
- Grab the opposite cable of the working arm 
- Cross your arm back and down (diagonal) & squeeze at the end of the rep
-Return to starting, work both sides

Cable crossovers

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Pull ups/ cable cross

-Go heavier each set as you drop reps 

- Grab the bar just outside of shoulder width, with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

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

Pulldowns/ bicep curls

-Go heavier for each set 1-3, last set drop the weight to moderate and go to failure 


- 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

Rows/ pullovers

-Go heavier each set as you drop reps 

- Support yourself using your opposite arm by leaning on a bench (or anything stable)
-Keep your core engaged and your spine neutral
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell 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
- Switching back and forth for time or reps

Dumbbell ISO bicep curls

Db row/ bicep curl

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Back & biceps 9/12

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