Name: Playbook - Myles Harris - BACK + BI’S 🔥
Uploaded: 2023-03-15T22:19:37.245Z
Duration: 90 min
Description: BACK + BI’S 🔥

Can we get an all machine back and bi day

Khris

New day, new daily sesh workout! Hope all is well for y’all today. For todays daily sesh we’re gonna be hitting back and biceps also known as a pull day. We’ll start off with back and hit the upper back as well as the lats first that way our arms won’t be gassed if we were to start off with biceps. Let’s keep grinding day by day and kill this workout together! 🤝

Grab the bar slightly outside shoulder width with a pronated ( over hand ) grip, make sure the pad is locked in over thighs, and pull down, squeeze, and back up. 

Focus: upper back.

Lat pull downs

Get into position on the machine and grab the handles with a pronated ( overhand ) grip and pull back completely, squeeze, and let it stretch out all the way. 

Focus: upper back.

Upper back focused machine row

Use a single handle and grab it with a neutral grip and row with your lats twisting inwards, squeeze, then back out but not completely to wear your stretching the upper back. 

Focus: lats.

Single arm lat focused cable row

Get into a stance where your front foot is in place in front of you and put your other foot back. Pick up the dumbbell while staying bent over slightly and use the hand other hand for supper and row upwards, squeeze, then back down. 

Focus: overall back.

Dumbbell row

Grab the handle with a supinated grip ( underhand ) and curl upwards and squeeze at the top of the movement then back down slowly. 

Focus: overall biceps

Single arm cable curls

Grab the bar and get into position on the machine with armpits on top and go down slowly then back up squeezing the biceps. 

Focus: short head of biceps.

Ez bar preacher curls

Make sure the bench is set at an incline and grab your dumbbells with a neutral grip and lay back flat. When curling upwards, keep the elbows back and squeeze the biceps at the top of the movement and back down slowly. 

Focus: Long head of biceps, brachialis, and forearms.

Incline dumbbell hammer curls

Grab a straight bar with a pronated ( overhand ) grip and curl upwards keeping elbows in place and squeezing at the top of the movement then back down. 

Focus: forearms, brachialis, and biceps.

BACK + BI’S 🔥

Community