Name: Playbook - Michael Smith - W3/D3 BACK x BICEPS
Uploaded: 2024-01-15T01:02:04.822Z
Duration: 120 min
Description: W3/D3 BACK x BICEPS

Mark

Steady State Cardio:
This exercise routine is designed to keep your heart rate in the fat burning zone while performing steady state cardio on either a spin bike, stair climber, or incline treadmill. It can be done first thing in the morning on an empty stomach or immediately after a weight training session.

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

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

Fasted / Post Workout Cardio

Cardio:

Set Up:
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs and aiming to touch your chest to the bar
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

Warm Up:

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell 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

- 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 you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- 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

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

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

*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

Static Plank

Ab Circuit:

W3/D3 BACK x BICEPS

it was amazing i can’t lie 🔥🔥🔥🔥

Joshua Vick

Christopher

Today it says Chest and triceps but in the application it shows chest and shoulder’s

Hamad AL-MOHAMEDU

W1/D1 CHEST x SHOULDERS

Alijassim19

Dexter

This has been by far the most brutal leg day I’ve had thus far

Javon

W1/D2 LEGS

I feel amazing after this pump workout. 🔥🔥🔥🔥🔥

Stephen

Kourtney

W1/D3 BACK x BICEPS

That was good. I did cardio 30 minutes 6.5 speed 3.24 miles. Exercises were great just the landmine was wide for my hands but still did it.

Reece

Jeven

W1/D4 CHEST x TRICEPS

I use a lightweight for shoulders cause I don’t wanna hurt my left shoulder again but it felt good today. I appreciate it 🔥🔥🔥🔥🔥🔥

I really liked that one. I ran on the treadmill for 30 minutes instead of 20 minutes for 6.5 mile speed 3.24 distance. I also did hanging leg raises instead of knee raises because I thought it was harder. I had to change the reps to build up or lower depending on the exercises (need to work on those landmine presses). Everything was great! I liked how that one felt.

Zachary

W1/D5 SHOULDERS

I liked it! Much better than just a leg day. I did bodyweight pullups amrap because I can't do 10 each. I also added 4 sets hip thrust. I did 30 minutes cardio 6.5 mile speed 3.24 distance. Was great!

Darryl

W1/D6 BACK x LEGS

Adrian

Omer

W1/D7 REST

Ruddy

W2/D1 CHEST x SHOULDERS

W2/D2 LEGS

W2/D3 BACK x BICEPS

Erick

W2/D4 CHEST x TRICEPS

W2/D5 SHOULDERS

W2/D6 BACK x LEGS

W2/D7 REST

W3/D1 CHEST x SHOULDERS

W3/D2 LEGS

W3/D4 CHEST x TRICEPS

Felicia

W3/D5 SHOULDERS

W3/D6 BACK x LEGS

W3/D7 REST

W4/D1 CHEST x SHOULDERS

W4/D2 LEGS

W4/D3 BACK x BICEPS

W4/D4 CHEST x TRICEPS

W4/D5 SHOULDERS

W4/D6 BACK x LEGS

Yay! I can't believe I already finished it. I absolutely loved it and noticed changes. Thank you so much for creating this awesome program! I definitely will continue to progressively overload and use a format like this. Really great!

W3/D3 BACK x BICEPS

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