Name: Playbook - Michael Smith - BACK & BICEP WORKOUT
Uploaded: 2023-07-13T18:53:51.969Z
Duration: 120 min
Description: BACK & BICEP WORKOUT

Collier Berry

Back & Bicep Workout | Bike Got Stolen

release date: May 25, 2022

[workout]
• SINGLE ARM CHEST-SUPPORTED ROW 4 sets x 15 reps
• VENTURA ROW [3 BARBELL ROWS x 1 RDL] 4 sets x 4 rounds
• PULL UP 4 sets x 12-10 reps
• SINGLE ARM T-BAR ROW 3 sets x 15 reps
• SINGLE ARM HIGH ROW 3 sets x 15 reps
• PREACHER CURL 4 sets x 12 reps
• DUMBBELL BICEP CURL 4 sets x 10 reps

Single Arm Chest Supported Row

[ FOR EACH SET ]
- 3 barbell rows
- 1 barbell RDL
- 3 barbell rows
- 1 barbell RDL
- 3 barbell rows
- 1 barbell RDL
- 3 barbell rows
- 1 barbell RDL
*reps are continuous without setting the bar down until the set is complete

Ventura Row

- Grab a pull-up bar with a wide grip
- Pull your body up to the bar
- Lower yourself to the starting position

Pull Up

- Stand astride the bar and bend at the hips to take a pronated 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

(You can use a either a free standing or a chest supported T-bar)

T-bar Row [single arm]

Single Arm High Row

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Machine Preacher Curl

- Hold the dumbbells with your palms facing forward
- Curl one dumbbell up, engaging your bicep 
- Lower the dumbbell with a controlled motion
- Repeat on the opposite side
- Alternating back and forth for time or reps

Alternating Dumbbell Curl

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I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

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