Name: Playbook - Michael Smith - Lat-Focused Back & Biceps Workout for Maximum Detail
Uploaded: 2023-09-24T17:57:46.444Z
Duration: 90 min
Description: Lat-Focused Back & Biceps Workout for Maximum Detail

Derek

DragonFly3Cold

1mor

Anaias

Jeremiah

Marth

Malik west

Amazing session , just joined the program and I’m blown away by at user friendly it is .

Just need to work on my nutrition and I’ll be where i want to be

Marty

Austin Richards

Ramses

Roberto

It’s got bro , just mixing up what you got in your other workouts with these

Stephon

ANDREW@9710

James

Sear

Justin

This workout killed me😰 but it was well worth it 💪🏿😤

Akili

Love it.. I feel the muscles pumped up 💪

Atal hussain khil

Had a great pump throughout the entire workout from start to finish!!! This’ll definitely be my new back and bicep routine until further notice.

Frank

A classic back and biceps session focused on building both width and depth to 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.

- 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

- 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

- 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

One Arm Cable Row

- Set a cable pulley to the highest setting and attach a rope
- Grab the rope and take a few steps back away from the cable so there is tension in the cable (can be done kneeling as shown out standing)
- Bend forward at the hips with your torso leaning forward
- Arms are extended out in front of you with a slight bend in your elbows
- Using your lats, pull the rope in an arching motion to bring the rope to your hips
- Slightly bring your torso back up a bit as you’re pulling and keep your elbows in a position throughout the entire movement
- Focus on squeezing your lats as you pullover
- Then reverse the motion and control the rope back to the starting position as you lean your torso back towards the ground

Straight Arm Lat Pulldown

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Totaling 21 reps

Barbell 21’s

- 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 Curl

Lat-Focused Back & Biceps Workout for Maximum Detail

August

Ammar

Jena Willoby

CHEST

Great workout, really enjoyed the exercises. It’s great thinking about the contraction and how the reps feel during my session.

Alex

BACK

Best leg day i’ve had in a long time, love it!!

Alex Smith

Just completed my first workout, I got the program to finally follow a structured plan. 60 min Leg Workout was fire !

Lat-Focused Back & Biceps Workout for Maximum Detail

Community

More workouts from Michael Smith