Name: Playbook - Marcus Thrash - Back & Biceps | Thursday | 9/07
Uploaded: 2023-09-03T23:03:54.236Z
Duration: 60 min
Description: Back & Biceps | Thursday | 9/07

This 60-minute back & bicep focused workout plan includes exercises such as:
- Pull-ups
- Cable row single arm - seated
- Rear delt cable fly single arm
- Machine reverse fly
- Back extensions
- Barbell bicep curls
- Preacher bar curls
- EZ bar reverse curls
- Preacher Hammer Curl

- Pull up until your chin reaches over the bar
- Slowly lower back down

Pull-ups

- With the pulley set mid-level on the rack
- Hinge forward slightly and pull the rope back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable row single arm - seated

- Grab criss crossed cables in one hand, arm extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly single arm

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- With your arms across your chest
- Lower and raise your upper body

Back extensions

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar curls

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

EZ bar reverse curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Back & Biceps | Thursday | 9/07

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