Name: Playbook - Nathan French - W4/D2 Back and Biceps
Uploaded: 2023-12-28T18:00:27.804Z
Duration: 60 min
Description: W4/D2 Back and Biceps

Please feel free to DM me with any questions about the workout, your form, or anything else you need help with. Keep up the hard work 👊

Deadlift 4x6
Barbell Row 3x8
Lat Pulldown 3x8
Smith Machine Single Arm Row (L) 3x8
Smith Machine Single Arm Row (R) 3x8
DB 1½ Curls 3x8
Hammer Curls 3x8

-Push your hips back
-Hold on to the bar
-Engage your lats and pull up 
-Pull until you reach full extension

Deadlift

- Low rep ranges designed to increase weight and build strength.

Barbell row

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

Lat pull down

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

Smith machine single arm row

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

DB 1 1/2 DB curls

-Keep your thumbs facing up as you curl
-Engage your biceps at the top
-Lower with a controlled motion

Hammer curls

W4/D2 Back and Biceps

Carl

I’m not how much control there is over the set showing but it’s just annoying that I have to watch the video before doing the sets since I already know how to do most exercises. Then I’m not sure if it recommended that I do 8 reps each set or if that’s just the default setting.

Jacob

Early Sunday morning push! Never felt better! #baddaytobeaweight

Noah Whittle

W1/D1 Chest and Triceps

Santiago

Micah

W1/D2 Back and Biceps

Ryan

Tony

W1/D3 Legs and Shoulders

crazy pump!!! better come fully charged for this workout

Logan

W1/D4 Chest and Triceps

It was one of the best workouts I’ve had in a long time

Eddie

W1/D5 Back and Biceps

How much of our max should we be doin for 8 reps

W4/D2 Back and Biceps

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