Name: Playbook - Michael Smith - BRUTAL BACK & BICEPS WORKOUT
Uploaded: 2023-07-13T18:53:51.700Z
Duration: 120 min
Description: BRUTAL BACK & BICEPS WORKOUT

Collier Berry

Devonte

Mufasah

Dewun

Chris Young

Omer

Abdikadir

Byron

Andres Flores

Brutal Back & Biceps Workout x Bike Mods | Living A Dream

release date: Apr 18, 2022

[workout]
• CLOSE GRIP LAT PULLDOWN 5 sets × 12-8 reps [DROP-SET ON LAST SET]
• T-BAR ROW 4 sets x 12-10 reps [DROP-SET ON LAST SET]
• CABLE LOW ROW 4 sets x 10 reps
• ONE ARM DUMBBELL ROW 4 sets x 10 reps
• LAT PULLDOWN 4 sets x 10 reps
• E-Z BAR CURL 4 sets x 10 reps
• SEATED DUMBBELL CURL 4 sets × 10 reps

DROPSET ON LAST SET. COMPLETE 6-8 REPS THEN ANOTHER 6-8 REPS AFTER DECREASING THE WEIGHT BY AROUND 20%.

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close Grip Lat Pulldown [ DROPSET LAST SET ]

DROPSET ON LAST SET. COMPLETE 10 REPS THEN ANOTHER 8-10 REPS AFTER DECREASING THE WEIGHT BY AROUND 20%

- neutral grip 
- keep shoulders back and down 
- drive elbows back by sides as you lift 
- squeeze shoulder blades together
- exhale on exertion

T-Bar Row [ DROPSET LAST SET ]

- 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

- Stand holding an ez bar at arms length in front of you
- Keeping your elbows at your sides curl the bar up activating your biceps
- Lower to the starting position

E-Z Bar Barbell Curl

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Low Row

- 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 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

BRUTAL BACK & BICEPS WORKOUT

Love the leg workout it’s was killllllllerrrrr

Anthony Gutierrez

Josh De La Cerda

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The burn on the lats >>>😮‍💨😮‍💨

Kenny Gutierrez

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Ricky

BIG CHEST WORKOUT

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

Kevin

Kourtney

BIG CHEST & BACK WORKOUT

PUSH WORKOUT

One of the best damn shoulder workouts I’ve done in awhile, I was toast after the 2nd set of the complex❤️🔥

Kelly

That shit was good bro. Shoulders feeling hella good after that. Love bruh 🏁💪🏾✊🏾

RAW SHOULDER WORKOUT

BUILDING BIGGER SHOULDERS

arms are super pumped! feel like bricks 💪

chenise

Jonathan Smith

BIG ARM WORKOUT

TOTAL SHOULDER WORKOUT

5 stars forshow and I been In the gym a long time

Pump was super 🔥🔥🔥. Man when the added the weight tracking feature on the app!!!That’s hella clutch.

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Hamdan

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Definitely a solid workout to get in when you are isolating muscles, and for me worked great today only having a certain period of time I was in and out

BRUTAL BACK & BICEPS WORKOUT

Community

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