Name: Playbook - Matthew Noszka - Back & arms
Uploaded: 2021-06-05T15:19:02.337Z
Duration: 45 min
Description: Back & arms

Maybe list some options for modifications if we are unable to perform the exercise!

Marisa

- Double bicep hammer curl
- Dumbbell row
- Inverted row
- Reverse snow angel
- Single arm bicep curl
- Weighted burpee curl
- Wide grip chin ups

**Arm curl blaster optional

- Feet close together
- Keep shoulders back and down, elbows as close to sides as possible

Double bicep hammer curl

- Put your left knee on the bench and grab the top of bench with your left hand
- With your right foot out wide, lean over and grab the dumbell palm facing outward
- Pull your right elbow back, pinching your shoulderblades together

Dumbbell row

- At home: you can use a chair or dinning room table

Inverted row

- Advanced: ad weight
- Engage your glutes as you come up

Reverse snow angel

Single Arm Bicep Curl
**Arm Curl Blaster Optional

- Feet close together
-  Keep shoulders back and down, elbows as close to sides as possible

Single arm bicep curl

- Stand feet shoulders width apart 
- Hold dumbells in hand
- Bend at the hips, placing the dumbells at your feet, while stimulatously jumping both feet backwards into the pushup plank position
- Lower chest to ground and return to plank position, row right arm then left arm 
- When back in plank position, jump both feet back to hands and stand up tall

Weighted burpee circuit

- Hold the bar with your palms facing outward
- Pull your body up bringing your elbows in to your ribs
- Engage your lats as you come up

Wide grip chin ups

Back & arms

vlad

Hate you now, thanks it later😅🙏🏻

Benito

Pump Me Up

Khadija

Dope! I like being told what to do! So this was great

Jabbar

Upper Body Supersets

Upper Body Round Up

Jake

Equipment workout

Intro to Resistance Bands - Upper Body

Kayla

Mobility Exercises

Bangin❤️‍🔥cannot wait for the ones!🙏🏻

Josias

Chest Pump Me Up

Quick Pump & Stretch - Upper Body

Hey just crushed this, I’m wondering if you have a certain plant based protein powder you recommend ? I’m trying to gain muscle and overall weight

Dylan

Loved this workout... absolutely killed me.

Back & arms

Community

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