Name: Playbook - Jumana Badwan - W4/D3 4/3 Wednesday| BACK&BICEPS
Uploaded: 2024-04-24T18:04:34.706Z
Duration: 75 min
Description: W4/D3 4/3 Wednesday| BACK&BICEPS

1. BB bent over row 4x12/10/8/6/6

2. Superset
~Pendaly row 4x10-12
~Inverted row 4x10 or failure 

3. Superset
~Straight Arm cable pull down 4x15
~High pulley row (using same rope) 4x15

4. Superset 
~Wide grip lat pull down 4x12/10/8/6
~Seated V-bar cable row 4x12/10/8/6

(You are going up in weight each time, be sure when you go up in weight you are still doing it with correct form, so choose your weight wisely & challenge your the right weight)

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

(For the second exercise of the superset you are curling the cable bar up holding for 5 seconds at the top then count 5sec on the way down focusing on eccentric (time under tension) the slower the better for growth)

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay 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

- 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

- Pull the weight down to your torso by flexing the elbow and retracting the shoulder blade         
- Rotate your wrist at the completion of the movement
- Pause and return to the starting position

Kneeling single arm high pulley 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

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

Alternating dumbbell curls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

W4/D3 4/3 Wednesday| BACK&BICEPS

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