Name: Playbook - Nick G - Back/Biceps
Uploaded: 2023-05-09T22:14:25.191Z
Duration: 75 min
Description: Back/Biceps

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Adjust reverse fly machine to correct height
-Neutral grip, palms facing inward
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Seated Row/Reverse Fly

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

V-bar pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

straight arm pulldown

V-bar Pulldown/Straight Arm Pulldown

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Alternating dumbbell hammer curls

Incline Rows/Hammer Curls

- Keep your elbow on the pad
- Curl the handle up towards you engaging your bicep
- Lower with a slow and controlled movement

MTS bicep curls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar cable curls

Back/Biceps

clark

cassandra

Shoulders/Chest/Triceps

Данила Олимпиев

Nick

Leg Day

This is the very first structure I’ve had from an outside source…I haven’t wanted to commit to a full time trainer but came across this app..I just completed my first workout and I am impressed beyond words…it’s so perfect for me because it’s really simple and very easy to navigate…yet highly effective…I am so excited!! Thank you 🙏 🙌

Back/Biceps

More workouts from Nick G