Name: Playbook - Michael Smith - W2/D3 BACK x BICEPS
Uploaded: 2024-04-19T14:41:29.919Z
Duration: 120 min
Description: W2/D3 BACK x BICEPS

Alfonso

beat back and bi pump i’ve had in a while

Darian

Albert

Jason

Stephanie

Josh De La Cerda

- 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

- 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

- 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

Setup:
- Position the padded thigh supports so that your hips are resting comfortably on them.
- Place your feet flat on the platform, hip-width apart, with your toes pointing forward.
- Ensure your lower legs are secured under the padded ankle supports.

Execution:
- Begin the exercise by lowering your upper body towards the ground, allowing your torso to bend at your hips.
- Keep your back straight and maintain a neutral spine throughout the movement.
- Slowly lower your upper body until it is facing the ground or as far as your flexibility allows. Avoid rounding your back at any point during the exercise.
- Exhale as you lift your upper body back up to the starting position using your lower back muscles.
- Squeeze your lower back muscles at the top of the movement to fully engage them.
- Keep the motion controlled and avoid using momentum to lift your body.

Weighted Back Extension

Set-Up:
   - from a bent knee standing position, rest the lower half of your upper arm (just above the elbow) comfortably on the padded preacher bench
   - Grip the handles with an underhand grip (palms facing up), slightly wider than shoulder-width apart.

Execution:
   - Begin with your arms fully extended, but without locking your elbows.
   - Keep your upper arms stationary throughout the movement – only your forearms should be moving.
   - Slowly curl the handles towards your shoulders, contracting your biceps. Focus on squeezing the biceps at the top of the movement.
   - Continue curling until your forearms are perpendicular to the ground and the handles are close to your shoulders.
   - Hold the contraction for a brief moment, then slowly lower the handles back to the starting position, maintaining control.

Breathing:
   - Inhale as you lower the handles towards the starting position.
   - Exhale as you curl the handles towards your shoulders.

Tips:
   - Keep your upper arms firmly against the preacher bench pad throughout the motion
   - Avoid using momentum by swinging your body. Focus on slow, controlled movements.
   - Use a weight that challenges you within the recommended rep range without compromising your form.
   -  If you feel discomfort or strain in your wrists, adjust your grip width or try different handles on the machine.
   - Maintain proper posture throughout the exercise to prevent unnecessary strain on your lower back.

Preacher Curl

- 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

Setup:
Stand up straight with your feet shoulder-width apart.
Hold a dumbbell in each hand with a neutral grip, meaning your palm is facing inwards, and your thumb is pointing forward. Your arm should be fully extended, and the dumbbell should hang at your side.

Positioning:
Keep your back straight, chest up, and shoulders relaxed.
Engage your core to maintain stability throughout the exercise.
Maintain a slight bend in your knees for balance and comfort.

Curling:
Begin the movement by flexing your elbow, lifting the dumbbell towards your shoulder in a controlled manner.
Keep your upper arm stationary; only your forearm should move.
As you lift, focus on squeezing your biceps and forearm muscles.

Top Position:
Continue curling until the dumbbell is near your shoulder, and your forearm is almost vertical.
Hold this top position for a brief pause, squeezing the muscles for maximum contraction.

Lowering:
Slowly lower the dumbbell back down to the starting position, extending your elbow.
Keep the movement controlled and deliberate throughout the descent.

Tips:
- Choose a dumbbell weight that challenges you but allows you to maintain proper form.
- Keep your wrist in a neutral position throughout the exercise, avoiding excessive flexion or extension.
- Maintain a controlled, steady pace, and avoid using your back or shoulders to lift the weight.
Focus on the mind-muscle connection, concentrating on the contraction of the biceps and forearm muscles during each repetition.

Dumbbell Hammer Curl

Perform one set of each ab movement back to back followed by the suggested rest time.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale at the top of each rep

Plate Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

Abs:

W2/D3 BACK x BICEPS

I will really commit to this program this time. I keep starting over.

A’Jhuan

Michael Guralski

Justin

W1/D1 LEGS - QUAD FOCUSED

Alex

W1/D2 CHEST x TRICEPS

Keith

Sajid

W1/D3 BACK x BICEPS

Dmitry

W1/D4 SHOULDERS

August

Hi, what could you replace the deadlift with? Thanks in advance.

DENNY

W1/D5 LEGS - HAMSTRING FOCUSED

W1/D6 BACK x CHEST x SHOULDERS

Aman

W1/D7 REST

Jackson

Anaias

Good stuff thank u bro. It changes up my workouts.

Mark

W2/D1 LEGS - QUAD FOCUSED

Dexter

W2/D2 CHEST x TRICEPS

vegaz hitz

W2/D4 SHOULDERS

W2/D5 LEGS - HAMSTRING FOCUSED

That was a really intense chest/shoulder/back session 🔥🔥🔥

This what you call a real workout , got damn

Omari Forbes

W2/D6 BACK x CHEST x SHOULDERS

I took a rest day, but I did train Abdominals.

W2/D7 REST

What a workout, had me walking funny but such a good workout!

Haseeb

Thank you merk changing my life bro as we speak.

W3/D1 LEGS - QUAD FOCUSED

W3/D2 CHEST x TRICEPS

Dustin

Tyler Higgenbotham

Mondesir Jean

W3/D3 BACK x BICEPS

W3/D4 SHOULDERS

Idk what it was but this had me sweating my ass off 😂💪🏽💯

Steven

W3/D5 LEGS - HAMSTRING FOCUSED

David perez Guevara

Bro you helping me change my life for the good (:::: :))

Oskarllys

W3/D6 BACK x CHEST x SHOULDERS

W3/D7 REST

W4/D1 LEGS - QUAD FOCUSED

Hit my pr on dumbbell incline 🔥🔥🔥 this workout push me to my limits

ashford

W4/D2 CHEST x TRICEPS

Exhausting to say the least but I loved every minute of it

W2/D3 BACK x BICEPS

Community

More workouts from Michael Smith