Name: Playbook - Mariah Henke - W1/D3 Back & Biceps
Uploaded: 2023-01-04T20:38:55.276Z
Duration: 60 min
Description: W1/D3 Back & Biceps

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- With the pulley set high on the rack
- Pull the rope down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable standing underhand grip high row

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

Tri-set

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- Kneeling side facing to the cable
- With the outside arm, extended over head
- Pull the handle down bringing your elbow toward your hip engaging your lat
- Pause, and then slowly lower the weight stack back to the starting position as you extend your arm back overhead 
- Complete desired reps then repeat on the opposite side

Kneeling crossbody lat pulldown

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

Superset

- 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

- Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench
-Hold a dumbbell in each hand, with a reverse grip, extended down towards the floor.
-Slowly pull the dumbbells up towards your chest, squeezing your back, and hold for a count.
-Return back to the starting position.
-Repeat for as many reps and sets as desired.

Incline bench dumbbell rows underhand grip

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- 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

- Start with your arm fully extended
- As you curl the cable in squeeze your bicep
- Return to full extension with a slow and controlled movement

Seated cable concentration curl on knee

W1/D3 Back & Biceps

My arms were legit shaking after this workout!

Dylan

W1/D1 Chest & Triceps

W1/D2 Legs

W1/D4 Legs & Shoulders

W1/D5 HIIT & Core

W2/D1 Chest & Triceps

W1/D3 Back & Biceps

More workouts from Mariah Henke