Name: Playbook - Nathan French - W1/D2 Back Biceps
Uploaded: 2023-12-28T18:00:27.522Z
Duration: 45 min
Description: W1/D2 Back Biceps

That was phenomenal. Back was great. Would have maybe liked something for biceps besides curls with biceps but sent it and can feel it so I guess that’s a win 🤙🏽

Ein Huie

I loved it. I pushed myself harder then usual

Christian Hughes

Tyler

Grant

Peyton

Great! Going to help get back in a grind!

Garrett

Micah

William

More back exercises, one fewer bicep exercise

John O’Neil Johnson IV

Gaven Aden

Awesome bro! I want you to coach me for an Ironman

Justin

It was great! Definitely a help to get back in a grind! Thanks!

Nick Osegard

Maverick

Jake

Colt

finally felt my lats work💪🏼💪🏼💪🏼

kaden

Aiden

Victor

Tyler Parrish

aaron

Will Griffin

Never tried the smith machine row, loved this lift

Morten

Nathan knows what he's doing with this program. Incredible! 👍

Miles

Tough shiz after my 4 miles this morning but we got er done

kolton smith

Timothy

Thane Hein

Anthony

Hunter Romero

Jayden

Bryce

Nick

Trey

Add in another type of workout felt like a small wokout day.

Brent

Triston

bi’s are doneski after this one 🤝🔥

Lilli

Weight lifted tracker for progressive overload

Jared

I think we should be able to add reps/weight when we finish a workout. Exercises were good, but I felt repetitive with the single cable rows and smith machine row.

Chris

Man that 1 1/2 killed me lol. My arms are dead. And definitely felt the back being worked.

Landen

Cole

Chayce

Will

That 1 1/2 bicep curl was a killer 🤟🏾

David

So good! Pump was insane, especially for my back.

Nick Fantom

Dylan Ching

- keep thumbs on backside of bar (hook grip)
- squeeze at bottom of movement 
- control on eccentric (on the way up)

Lat pull down

Seated Single arm cable Rows

- movement should start and end at side pocket of pants.

Smith machine single arm row

- If using a bar best contractions occur when keeping hands on top of bar and using a hook grip.

- Exercise is also used well with rope

Lat push down.

- One complete rep is completing a quarter and a full curl.

DB 1 1/2 DB curls

DB curls

Hammer curls

W1/D2 Back Biceps

Drew

Miguel

Jake Jarvis

W1/D1 Chest Triceps

Pretty good. I’ve never done legs and shoulders on the same day.

Jared Thompson

W1/D3 Legs shoulders

Dimitri 

W1/D4 Chest Tri

Actually a 5/5 stars. This one was solid.

W1/D5 Back Biceps

W1/D6 Legs Shoulders

Best workout of the week 😁 
Haha jk bro! 

I’m loving it so far! I’m trusting you with my gains. Stay cornfed 💪🏻

Timing up my rest days with my running rest days so doing 2 rest days a week. Still keeping the split in the same order just adding in a rest day and using this rest day on my running off day.

W1/D7 Rest Day

Maxi

W2/D1 Chest triceps

Dante

W2/D2 Back bi

Austin

I substitute squat for hack squat cause I can’t squat properly but lowkey hits the quads even harder.

W1/D2 Back Biceps

Community

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