Name: Playbook - Nick G - Back/Biceps
Uploaded: 2023-05-13T13:59:59.544Z
Duration: 75 min
Description: Back/Biceps

Alexis

- 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

Seated cable row

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated cable face pull

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

Single arm hammer strength low row

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

Alternating Dumbbell hammer curls

- Keep your elbows close to your body
- Curl the bar half way up 7 times, then half way down 7 times, then 7 full reps
- Engage your biceps as you curl

EZ bar bicep 21s

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Back/Biceps

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