Name: Playbook - Jumana Badwan - 1/25 Wednesday| BACK & BI’S
Uploaded: 2023-01-29T19:43:05.682Z
Duration: 75 min
Description: 1/25 Wednesday| BACK & BI’S

1. Superset:
~Bent over row (underhand grip) 4x12/10/8/6
~Inverted rows 4x8-10

2. Superset: 
~ Wide grip lat pull down 4x12-15
~ Seated V-bar row 4x12-15
(Increase weight each set just make sure your form is just as great as it was the first set, meaning choose your weight wisely)

3. Superset: 
~ Straight arm lat pull down 4x12-15
~ high cable row 4x12-15

4. Superset: 
~ DB single arm bent over row 3x12 each side 
~ Assisted or non-assisted Chin ups 3x10

5. Superset: 
~Incline seated Alternating DB curl 3x15
~Cable Straight bar curl 5sec hold at top 5sec going back down focusing on eccentric 3x10-15
~Ez Bar half way curls 3x12

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Pull the attachment in towards your body with a neutral grip
- 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 V-bar cable row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

• At a bent over position you are gripping the rope with an underhand grip pulling towards your lower stomach

High Cable pulley row

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

Dumbbell single arm row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar