Name: Playbook - Michael Smith - W3/D2 Back x Biceps
Uploaded: 2023-09-24T18:59:18.869Z
Duration: 120 min
Description: W3/D2 Back x Biceps

Andre

Luke

Syed

Dajuan

Anthony 🐜

Armand

Marcel

Stephanie

Jamar

Kourtney

Peter Maina

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

W3/D2 Back x Biceps

Eric

Dexter

WELCOME TO SEASON I

Obed Bravo

Andrew Valenzuela

W1/D1 Chest x Triceps

Demetrius

Ayaaz

Joshua

W1/D2 Back x Biceps

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

Victor

W1/D3 Legs x Shoulders

W1/D4 Chest x Triceps x Biceps

W1/D5 Back x Rear Delt

W1/D6 Legs x Shoulders

it was good, i want to get better at this tho

O Neil diaz

W1/D7 Cardio x Abs

Charles

W2/D1 Chest x Triceps

W2/D2 Back x Biceps

Adrien

W2/D3 Legs x Shoulders

A’Jhuan

W2/D4 Chest x Triceps x Biceps

Kemonte

W2/D5 Back x Rear Delt

W2/D6 Legs x Shoulders

W2/D7 Cardio x Abs

W3/D1 Chest x Triceps

W3/D3 Legs x Shoulders

Coleman

W3/D4 Chest x Triceps x Biceps

W3/D5 Back x Rear Delt

Brutallll workout! Already feeling bigger💪🏽

Adrian

W3/D6 Legs x Shoulders

W3/D7 Cardio x Abs

It was intense I really pushed my body yesterday. I’m really looking forward to give it 100% today 💪🏾

W3/D2 Back x Biceps

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