Name: Playbook - Michael Smith - POWERFUL BACK & BIS WORKOUT
Uploaded: 2023-07-13T18:53:52.175Z
Duration: 90 min
Description: POWERFUL BACK & BIS WORKOUT

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

Chris

title: Powerful Back & Bis Workout For Strength & Definition

release date: Jan 3, 2023

workout:
• LANDMINE ROW 4 sets × 10-8 reps
• LAT PULLDOWN 4 sets × 10 reps
• ONE ARM DUMBBELL ROW 4 sets × 10 reps
• T-BAR ROW 4 sets × 10 reps
• SEATED DUMBBELL CURL 4 sets × 10 reps

- 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 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

- Holding a dumbbell in one hand with a neutral grip, place your opposite hand on a bench or other stable surface 
- Step into a split stance, bend both knees slightly, letting the dumbbell hang at arm’s length toward the floor
- Keeping your back flat, core engaged, and elbow tucked, row the dumbbell to your hip
- Pause, and then lower the dumbbell back to the starting position
- Complete desired reps then repeat on the opposite side

Single Arm Dumbbell Row

- 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

- 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

POWERFUL BACK & BIS WORKOUT

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The burn on the lats >>>😮‍💨😮‍💨

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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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