Name: Playbook - Linus Bergström - BACK AND BICEPS - 45min
Uploaded: 2023-07-04T19:33:10.376Z
Duration: 45 min
Description: BACK AND BICEPS - 45min

- 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

Medium grip lat pulldown

- 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

- Pull with a controlled motion toward you
- Engage you back as you pull

Single arm hammer strength mid row

- Hold the bar with a wide grip
- Pull up engaging your back 
- Go up until your chin goes past the bar

Pull ups

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

BACK AND BICEPS - 45min

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