Name: Playbook - Maison Sellers - W6/D4 Back, Biceps, & Abs
Uploaded: 2024-08-17T21:07:03.182Z
Duration: 30 min
Description: W6/D4 Back, Biceps, & Abs

Working on our pull ups!

Let’s get strong!

- Place band around squat rack 
- Underhand grip or overhand depending on preference 
- Place knee on band lower down, pull up to bar

Banded Pull Ups

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Hold plate or DB overhead 
Keeping core tight 
Alternate knee drives keeping slow and controlled

OVH plate hold knee drive

- Hold one DB 90 degrees
- Other side curls for reps 
- Switch sides

Bicep Curl with Iso Hold

Place weight on back 
Start in high plank 
Flat back, core tight 
Modification remove weight

Weighted plank hold

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