Name: Playbook - Michael Smith - W1/D2 Back x Biceps
Uploaded: 2023-01-25T21:07:01.403Z
Duration: 120 min
Description: W1/D2 Back x Biceps

Donnell

Will

Great workout! I definitely feel the burn on Day 2. 💪🏾

Rodrigo

it was kinda an off day but regardless still pushed through 🔥

Stephanie

Thomas

Got a phenomenal pump🔥 felt like King Leonidas⚡️

Carlos

Edwin Perez Guerrero

Diego

O Neil diaz

daniel

A’Jhuan

Witney

Devonte

Greg

Yuli

Adam

Cristian

Feeling the pump and areas that this workout was made for! Feeling great! Day 2 baby!! Let's go!

Jermaine

Osiris

Andres Zepeda

Dope sesh! Added some drop sets to make it more impactful!

Jesus

Jacob Carberry

I’m trying to get my beach body back and this is definitely gonna be how I do it

Fabian Hearn

Jose

Zach

Chris Linn

Alejandro

Harpreet

Franklin

Just got into this and feel that pain. 👌

Francisco

talmadge

Yemi

Rodney

Victor

Sergio

Love the simplicity of the programming. Not running around the gym for different equipment. Great workout looking forward to the rest

Gabe Famania

Kendric White

Great back and bicep workout. Could do some of the workouts due to limited equipment at my local gym

Josh

The demo for the T Bar Row was the same for Landmine Row.

Kenneth

Like that you added a more detailed how to video since the last time I used this app.

Robert

PUMP GO CRAZYYY!! BACK WAS DESTROYED 🤝

David

Victor Escalante

Wasn’t able to do lamine rows my gym didn’t have the proper equipment so I sub with dumbbell rolls

Brandon

Guillaume

This one was a little challenging only for the simple fact that I had to improvise due to my gym  equipments… Other than that! It was still a great pump!

chanel

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

- 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

Session II: Warm Up

- 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

- 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 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

One Arm Cable Row

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

- 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

Cable Rope Hammer Curl

W1/D2 Back x Biceps

Anthony

Start Here:

Good work out, can't wait for the result the more I continue the workout plan.

Henny

Rami

Mert

W1/D1 Chest x Triceps

Was a good session, but seemed longer then usual. Other then that great pump

Can’t feel my legs…. And I love it lol

Jeven

W1/D3 Legs x Shoulders

good workout but some of your vids needa be fixed bro

mir dinero

Betsy

W1/D4 Chest x Triceps x Biceps

Andrew

W1/D5 Back x Rear Delt

Daniel

W1/D6 Legs x Shoulders

Hasan Hollywood

W1/D7 Cardio x Abs

W2/D1 Chest x Triceps

W2/D2 Back x Biceps

W2/D3 Legs x Shoulders

My gym now needs a wet floor sign 💪🏼

W1/D2 Back x Biceps

Community

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