Name: Playbook - Nick Walker - Back & Biceps Burn 💥
Uploaded: 2022-10-31T22:42:45.405Z
Duration: 60 min
Description: Back & Biceps Burn 💥

Christian Atta-Darkwah

Awesome pump. Biceps were crying after the first superset

Allan Faria

Miguel

This was a great way to end the evening. Thank you!!🙌🏼💪🏼

Phillip

Anthony

Ruel

Zachary

Awesome! Finisher was something else! Gonna feel it tomorrow!

Mason

Derek

still hate legs but core is sore after yesterday and today

Bill

Jason

I’m down 8.5 pounds in 5 weeks!  Crazy results and got you to thank!  

Appreciate you brotha!

Back & Bis!!! A fan favorite. Why warm up with core? Your core holds everything together — engaging the core to begin the day will help you keep it all together in the main lifts! 

Focus: quality reps and a good stretch/squeeze! Increase weight each set of you are able. 

⬇️⬇️⬇️

Warm Up — bike for 8-10 min. (Optional)

Pre Exhaustion/Core Engagement 
1a. Dead Bugs — 3 x 20

Back/Bis:
2a. Landmine Row — 4 x 12
2b. Barbell Curl — 4 x 20

Lats/Bis:
3a. Single Handle Lat Pulldown — 4 x 12
3b. Cross Body Hammer Curls — 4 x 10 each

Finisher:
4a. Half Kneeling Row — 2 x 20 each
4b. Rope Pullover — 2 x 15
4c. 3 Grip Curl Burn — 2 x 30

Pre Exhaustion/Core Engagement 
1a. Single Leg Hamstring Curl — 3 x 15 each (go light)
1b. Dead Bugs — 3 x 20

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bugs

Pre Exhaustion / Core Engagement

Back/Bis:
3a. Landmine Row — 4 x 12
3b. Barbell Curl — 4 x 20

- Hover over the Landmine attachment bar 
- Use V Bar to grip bar and pull to abdomen 
- Lock shoulders back and down

Landmine Row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

Back / Bis

Lats/Bis:
4a. Single Handle Lat Pulldown — 4 x 12
4b. Cross Body Hammer Curls — 4 x 10 each

- Use two handles for grip 
- Pull down and out to spread Lats and squeeze

Single Handles Lat Pulldown

- Flare elbows out a hair
- Curl across body to opposite shoulder

Cross Body Hammer Curls

Lats / Bis

Finisher:
5a. Half Kneeling Row — 2 x 20 each
5b. Rope Pullover — 2 x 15
5c. 3 Grip Curl Burn — 2 x 30

- Half Kneeling position 
- Reach forward then pull back to hip pocket

Half Kneeling Cable Row

- Push hips back
- Keep chest up and shoulders back 
- Pull sides of rope to hips 
- Control on the way up

Rope Pullover

- Watch full video
- Complete 10 reverse curls
- Complete 10 supinated curls 
- Complete 10 hammer curls

Back & Biceps Burn 💥

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