Name: Playbook - Marcus Thrash - W4/D5 Back & Biceps
Uploaded: 2023-07-02T18:45:27.516Z
Duration: 120 min
Description: W4/D5 Back & Biceps

This workout includes:
- Pull-ups
- Lat pulldown 
- Underhand grip lat pulldown
- Cable row single arm - seated
- Barbell row
- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- 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

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- 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

Preacher Hammer Curl

W4/D5 Back & Biceps

W1/D1 Chest & Triceps

W1/D2 Legs

W4/D5 Back & Biceps

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