Name: Playbook - Kipp Luster - Back & biceps
Uploaded: 2021-10-22T17:46:23.067Z
Duration: 45 min
Description: Back & biceps

Joel

That bicep cricut ! 🔥💯 best bicep workout I’ve had in a while.

Alexander Quintero

Trevor Macon

Jesse

Dylan Ching

Back & biceps
*Warm up Light shoulder warm up & precor back stretch*

1.Wide grip pull-ups 3 sets 10 rep
2. High row hammer strength machine 3 sets 10-15 rep 
3. Lat pull downs 3 sets  10-15 rep
4. Bent over row single arm  3 sets 10-15 rep
5. Reverse grip pull downs 3 sets 10-15 rep
6. Alt rows 10 rep 3 sets 10-15 rep
45 sec rest between sets

Repeat circuit 3 rounds 40 sec rest between each exercise 1 min rest between rounds
7. Cable bicep curls 15rep
8. Alt bicep curl 10 rep
9. Alt hammer curls10 rep
10. Preacher curls 15 rep

- Pull yourself up
- Bring your elbows in to your ribs
- Engage your back as you go up
- Pause and return to the initial position

Wide grip pullups

- Pull down keeping your chest on the pad
- Engage your back as you pull 
- Pause at the bottom and return to the initial position

High row hammer grip strength

- Pull down as you lean back 
- Engage your lats as you pull
- Pause at the bottom and return to the initial position

Lat pulldown

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

- Hold the bar with your palms facing you
- Pull the bar down and lean back slightly 
- Pause at the top of your chest and return to the initial position

Reverse grip pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- 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 dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Back & biceps

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