Name: Playbook - Michael Smith - W1/D2 Back x Biceps
Uploaded: 2023-09-24T18:59:18.797Z
Duration: 120 min
Description: W1/D2 Back x Biceps

Ayaaz

Joshua

Syed

Andre

Luke

David

Stephanie

CaSean

Jason Quanico

Javier

Dana

Russell

Fabian

Dexter

Lituation

Jose Martinez

Bongani

Missed a few workouts due to the gym being to packed but overall got a good pump

Awesome.  Thankful I found this program. 👊🏼

Kevin

Isabel

I’ve done the Chest and Back workout from this plan. Doing legs tonight. I like how different my workouts feel when following an actual plan. Makes you realize you’re probably doing more than you should while also showing you ain’t pushing yourself hard enough.

Hector

Michael

Another killer game workout 🏋️‍♀️

Dajuan

Tough workout! The pump really showed after finishing the workout

Jean

On fire 🏋️‍♂️🏋️‍♂️🏋️‍♂️

Luis2720

Trey Collins

Kemonte

One of the best trainers on here so far. It's obvious that he is organized and has put in a lot of effort to come up with simple yet comprehensive programs to meet one's individual fitness needs.

Nikki Peoples

Noel Olivas

Terrance

Domingo

Marlee

John

Was amazing brotha 💪🏾💪🏾 went before work.

Marcel

Arbab

Man that was a great combination! Felt great!!!

Terrell

Omar

Workout is killing me and I keep coming back for more!!!

Usman Mozumdar

Just starting so it more of knowing what weight ls to start with where I can continue with the rest period

Gary

Malcolm

Cecilia

Juan Munoz

DragonFly3Cold

Aaron

Workouts are insane! Back and bis burning 🔥

Miguel

Adrian

Kyle Hall

Angel

Stacey

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

Eric

WELCOME TO SEASON I

Andrew Valenzuela

Steve

W1/D1 Chest x Triceps

Never felt so good after a workout before! Looking forward to the other workouts!

W1/D2 Back x Biceps

Community

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