Name: Playbook - Katie Becknell - SEXY Back & Biceps 🤤
Uploaded: 2024-04-23T23:47:51.204Z
Duration: 60 min
Description: SEXY Back & Biceps 🤤

STEPHANY

4xAMRAP pull ups (assisted or unassisted)
4x8 single arm dumbbell row
4x8 lat pull down
3x10 cable high row
3x10 cable straight arm lat pull down
3x12 ez bar curl
3x12 hammer curl

SET UP:
You can either do assisted or unassisted depending on your level. For assisted you can either use a machine like the one in the video or you can wrap a band around the top bar by the grips and use that to assist you. 

FORM TIPS:
You can choose whatever grip you like, either close grip, underhand, overhand, etc whatever you feel comfortable with! At the beginning of the movement make sure you do essentially a scap pull (pulling your shoulder blades back and down) then drive and pull your elbows down to lift your body up.

Pull Ups

SET UP:
Grab a single dumbbell and find an adjustable bench. Set the bench incline to about 45 degrees. 

FORM TIPS:
Stand behind the bench, stagger your legs, foot opposite of the arm you are going to work should be the forward foot to give you some stability. Hinge forward at the hips about 45 degrees. 

Grab the dumbbell, pull your shoulder blade back and down, then row the dumbbell up to your back pocket. You dont want to row it directly up where the dumbbell ends up in your elbow, you want to pull it back more toward your hip. Also DO NOT use momentum to pull the dumbbell up, your entire torso and legs should remain stable during the entire movement, only your working arm should be moving.

WEIGHT:
Start with a moderate weight then increase the weight by 2.5-5 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Single Arm Row

SET UP:
Find the cable lat pull down machine. Its a machine with the cable attachment at the top and a seat with pads to hold your legs down. 

First, sit on the seat facing towards the machine and adjust the pads so that there isnt any space between the top of your thighs and the pads to make sure you will be stable during the exercise. And make sure the cable attachment is the long bar attachment. 

FORM TIPS:
Grab the long bar attachment just outside of where the bar bends on each side. Pull the bar down and slide your legs into the seat. 

Pull your shoulder blades back and down and drive your elbows down towards your sides. Your torso should be slightly leaned back so you can pull the bar down past your face and to the top of your chest. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Lat Pulldown

SET UP:
Find a cable machine and a wide grip straight bar attachment. There are a few different types of these attachments, my gym has the MAG bar grips so I use the medium sized one but you can also use the one that is a bar with two handles on the outside. Make sure the cable machine is at the highest position

FORM TIPS:
Grab the handles of the attachment with your palms facing inward. Then step back with one leg and kneel down, it doesnt matter which leg is kneeling and if you need to you can put a mat or pad underneath the back knee for comfort. 

You’ll want to lean forward so that your torso and arms are in a straight line with the cable. Then pull the attachment to your chest, slightly leaning back to upright in order to do so. Pull until the attachment reaches your chest then return to the starting position. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable High Row

SET UP:
Find a straight bar cable attachment (you can also use a rope, or lat pull down attachment too!) and place the cable machine at the highest notch. 

FORM TIPS:
Step back from the cable machine a couple steps and hinge at the hips about 45 degrees with your arms extended above your head. From your hips to the top of the cable machine should be a straight line. From there, push the bar down until you hit your hips, keeping your arms straight throughout the entire movement. 

Don’t use momentum or any other muscles to pull the bar down, your torso and legs should stay in the same position throughout the entire movement.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Straight Arm Lat Pulldown

SET UP:
Grab a lightweight EZ bar and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a supinated grip meaning your palms are going to be facing up towards you. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

EZ Bar Bicep Curl

SET UP:
Grab two dumbbells and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a neutral grip meaning your palms are going to be facing inward towards each other. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving. 

WEIGHT:
Increase by 2.5-5 lbs per set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

SEXY Back & Biceps 🤤

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