Name: Playbook - Julie Veselkova - Back & biceps 9/6
Uploaded: 2023-01-10T12:47:44.337Z
Duration: 60 min
Description: Back & biceps 9/6

Alyssa Moreno

Stair master

Perform both movements back to back before taking a break

- 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 outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

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

Pull-ups or Assisted pull-ups

Cable crossovers/ pull-ups

- 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

- 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 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

-Perform 6 reps heavy, drop the weight by ~40% and do 10 more

- 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 dropset

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- 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 rows/ bicep curls superset

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

Back & biceps 9/6

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