Name: Playbook - Michael Smith - W3/D3 BACK x BICEPS
Uploaded: 2024-04-19T14:41:29.870Z
Duration: 120 min
Description: W3/D3 BACK x BICEPS

Dustin

Tyler Higgenbotham

Mondesir Jean

- 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

- 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

- Attach a weight to a dip belt and secure it around your waist
- Grab the pull-up bar with the palms of your hands facing forward
- You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and slightly sticking your chest out
- Now, exhale and pull your torso up until your head is above your hands
- Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position
- After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched

Weighted Pull-Up

Set-Up:
   - Adjust the back extension platform to your height. The hip pad should be aligned with your hips when you're standing facing the machine.
   - Adjust the foot rollers or pads so they're comfortably positioned just above your ankles.
   - Stand in front of the platform facing the pad, ensuring your feet are hip-width apart.

Starting Position:
   - Place your hands behind your head, interlocking your fingers. Your elbows should be pointing out to the sides.
   - Engage your core muscles by pulling your belly button in towards your spine.

Lowering Phase:
   - Slowly bend at your hips, allowing your upper body to lower toward the pad while maintaining a straight back. Keep your neck aligned with your spine, avoiding excessive neck extension.
   - Keep your hands behind your head and your elbows pointing out to the sides throughout the movement.
   - Continue bending at the hips until you feel a gentle stretch in your lower back and hamstrings. Do not go beyond a comfortable range of motion.

Ascending Phase:
   - Initiate the upward movement by contracting your lower back muscles and hamstrings.
   - Lift your upper body back up to the starting position while maintaining a controlled motion.
   - Exhale as you lift yourself back up.

Repeat:
   - Perform the desired number of repetitions, usually 10-15 reps, depending on your fitness level.
   - Focus on using proper form and controlled movements throughout the exercise.

Tips:
- Avoid using your hands to push against your head or neck. The hands should stay gently behind the head to support the cervical spine without adding pressure.
- Keep your movements slow and controlled to prevent using momentum.
- Maintain a neutral spine throughout the exercise. Do not arch your lower back excessively at the top of the movement.

Prisoner Back Extension

- Place the back of your arm on the outer top edge of the bench
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up while keeping your elbow in a fixed position, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration 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

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable Rope 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:

W3/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

Alfonso

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

Jason

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

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

Darian

W2/D3 BACK x BICEPS

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

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

W3/D3 BACK x BICEPS

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