Name: Playbook - Nick Walker - Back / Bi 🔥
Uploaded: 2022-10-31T22:42:45.446Z
Duration: 60 min
Description: Back / Bi 🔥

Christian Atta-Darkwah

Zhamoyani

Woof! Those iso holds killed me in a good way. Love incorporating TRX. Another killer workout

Regan

Good one, nkt bad to focus on an area after a full body.  love that the app gives a variety of options

Bill

Loved this workout. It was a perfect workout to follow the pull day I did yesterday. I really enjoyed the addition of more biceps. My arms are looking gooood. Thanks buddy. Now doing a 20 min abs.

Michael

Tobi

It was great. I have one more exercise to hit. I accidentally touched the wrong button 😂. Rest assured I’m going to get it.  Great Pull workout. Thank you.

Duke

Have some fun with the rep schemes and a couple iso variations for a crazy pump! 

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Start today on the bike for 10 minutes. 

Pre Exhaustion
1a. Single Arm Seated Row — 4 x 15 each (light)
1b. TRX Rows — 4 x 15

2. Bent Over Barbell Row — 4 x 12/10/8/6

3. Underhand Lat Pulldown — 4 x 12/12/12/20

Back/Bi ISO 
4a. Incline DB row Hold — 4 x 10 each
4b. DB ISO Curl — 4 x 10 each

5. Rope Cable Curl — 3 x 20

Pre Exhaustion
1a. Single Arm Seated Row — 4 x 15 each (light)
1b. TRX Rows — 4 x 15

- Use handle attachment 
- Open the side of body that is pulling
- Reach and pull to hip

Single Arm Seated Row

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row

Pre Exhaustion

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand Grip Lat Pulldown

Back/Bi ISO 
4a. Incline DB Row Hold — 4 x 10 each
4b. DB ISO Curl — 4 x 10 each

- Face down on the incline bench with dumbbells reached in front of you 
- Hold contraction at back of movement the whole time 
- Alternate reaching forward and pulling back to hip pocket

Incline Dumbbell Row Hold

- Hold dumbbells at 90°
- Descend one while the other holds
- Bring back to starting position
- Alternate
- Flex Tricep at the bottom

DB ISO Curl

Back/Bi ISO

- Squeeze your biceps at the top
- Keep elbows in same spot
- Keep your core tight
- Spread rope at top of movement

Back / Bi 🔥

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