Name: Playbook - Michael Smith - BACK x BICEPS
Uploaded: 2023-01-07T18:22:58.043Z
Duration: 120 min
Description: BACK x BICEPS

Keenan

Dying in BoleRock Ethiopia call ambulance.

Andres Flores

ANDREW9710

This workout was tough, but I was able to make it to the end 💪🏻💪🏻

Luis

Atal hussain khil

Another classic back and biceps bodybuilding workout with a focus placed on heavy rows to build thickness in the back. 

Focus on squeezing the back each rep while minimizing as much momentum as possible. Don’t be afraid to go heavy, but don’t go heavy at the expense of reasonable form. If needed utilize rest-pause sets.

- Support your upper body with your free hand
- Hang your other arm down while holding a dumbbell
- Row the dumbbell up to your side activating your lower lat
- Lower back to starting position

One Arm Dumbbell Row

- shoulder width grip 
- curl and squeeze bicep at top 
- at bottom, activate tricep to release bicep completely

EZ-Bar Barbell Curl

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar (make sure the handle is pressed ask the way up to the plates)
- 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

Landmine Row

- Grab the V-bar with a neutral grip 
- Pull the attachment down toward the top of your chest
- Keep your elbows close to your body 
- Pause at contraction, engaging your lats
- Extend your arms with control, returning to starting position

Close Grip Lat Pulldown

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Deadlift

- Start with the bench in an inclined position at around 45 degrees
- Lie on the bench with your torso and stomach pressed against the backrest of the bench, but with your clavicle free (The top of the bench should be around arm-pit height, allowing you to move your arms with a fairly amount of freedom)
- Grab a dumbbell on each hand with palms facing forward
- Feel the weight of the dumbbells and let your arms stretch all the way down
- Bend your elbows and curl the dumbbells all the way up with dumbbells reaching close to your shoulders
- Squeeze your biceps during the movement and especially at the top of the movement.
In a controlled manner, lower the weights to the initial position

Dumbbell Spider Curl

- 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

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for time or reps

Alternating Hammer Curl

BACK x BICEPS

Jake

Nick

Aye man lol this was killer, not gone lie I quit half way through but in 2 months I will be able to finish the whole circuit. That’s the goal

Dominic

CHEST x SHOULDERS

Syed

Makeer

BACK x REAR DELT

Sebastian

Hello Michael I have been feeling pain for last couple of weeks on my left hamstring, while i was preforming lying hamstring curls i felt a popping or kicking sound, i tried to do lower weights to prevent it form pain and let it recover, but it only hurts when i do these specific exercise.

BACK x BICEPS

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