Name: Playbook - Julie Veselkova - Back & biceps 9/19
Uploaded: 2023-01-10T12:47:44.292Z
Duration: 60 min
Description: Back & biceps 9/19

Level 10-15 depending on your treadmill, speed 2.8-3.2

Treadmill incline walk

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and down until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

-Place your feet in a neutral stance/hip width
-Only grab a weight if you’re able
-The pads should be right at your hips 
-Hinge at the hips and fully extend your back when you come up

Back extensions

Back warmup

-Go heavier each set as you drop reps 

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Pulldowns/curls

- 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

-Go heavier each set as you drop reps (as much as you can)

- 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

Pullovers/rows

-Go heavier each set as you drop reps 

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement
-Perform 7 reps lower half of the movement, 7 reps upper half, and 7 reps full range of motion

EZ bar bicep curls 21’s

Dumbbell row/21’s

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

Back & biceps 9/19

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