Name: Playbook - Maison Sellers - W7/D4 Back, Biceps, & Abs
Uploaded: 2024-08-17T21:07:03.272Z
Duration: 30 min
Description: W7/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

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Perform reps on each side with leg lifted

Dumbbell bird dog rows

- Palms facing out 
- 5 Reps low to 90 degree curl 
- 5 Right into 90 degree to full curl
- Finishing with 5 full range curls

Bicep Curl Variation

Lay chest on incline bench 
Slight bend to elbows 
Pull arms back for reverse fly 
Squeeze back at top and release

Chest supported reverse flys

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold Dumbbell in front of your core
- Twist your torso from side to side

Russian twists

W7/D4 Back, Biceps, & Abs

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