Name: Playbook - Jumana Badwan - 11/29 Tuesday| BACK & BICEPS
Uploaded: 2022-12-04T20:56:32.122Z
Duration: 75 min
Description: 11/29 Tuesday| BACK & BICEPS

1.Superset:
~ BB Rack pulls 4x 12/10/8/6 
~ Inverted Rows 4x10-12

2.~V-bar barbell row 4x12/8/6/6

3. Superset:
~ Cable lat pull down 4x12-15
~High cable pulley row 4x12-15

4. Tri-set: 
~V-bar cable pull down 4x10-12
~Seated Wide-grip row 4x10-12
~Seated Close grip row 4x10-12 

5. Superset: 
~Dumbbell wide curl with 3sec hold at the top 4x10-12  
~ Cable close grip straight bar curl 4x12-15
~ Assisted chin ups 3x AMRAP as many reps as possible

1.Approach the bar so your toes are just under it, pointing straight ahead, and your feet are shoulder-width apart. 

2. Bend the knees slightly and lean forward at the hips, grabbing the bar with your hands just outside of the knees. 

3. Inhale and begin lifting the bar.

Rack pulls

- At a bent over position you are pulling  the up towards your chest and bringing it back down 
-make sure your body is not swinging back and forth

V-bar barbell row

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

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

High Cable pulley row

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

- With a close grip 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 close grip cable row

On a bench placed on incline 
- 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

11/29 Tuesday| BACK & BICEPS

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