Name: Playbook - Nini Muñoz - Back and Biceps 6
Uploaded: 2024-03-21T11:45:16.689Z
Duration: 30 min
Description: Back and Biceps 6

How am I doing? Let see..I’m shaking 💀 so dead and loving it 🥳

Crystal Hernandez

Work your back and biceps and light up that core as well with this 30 min. pull sesh.

-Place  a bench at cable machine and attach hand straps to cables 
-face machine and grab straps in neutral grip 
-pull both arms down keeping arms tucked in, close to body, squeezing your back and hold 2 seconds and return to start

Cable machine lat pulldowns

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- Grab the bar with a close underhand grip
- Pull down towards the top of your rib cage 
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position; slow and controlled. Don't rush it.

Close grip underhand lat pulldown

-stand with your feet hip width apart
-hold dumbbells neutral grip at your sides 
-alternate raising dumbbell across your chest and lower

Dumbbell Crossbody Curl

-place legs on foot rests and scoot back 
-hold v bar neutral grip 
-row (tug) v bar to your core, hold 2 sec. and release slowly back to start following it and repeat

Cable seated back rows

-Get into hover (forearms) plank position; arms positioned right under shoulders, feet hip width apart 

Want a challenge? Hold the plank for 1 minute for four sets

Hover planks

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Summer

Back Burnout 🔥

Lord, I think paperwork today is going to feel a lot heavier than they should. Help me and bless NiNi for this workout 😅😮‍💨🙏🏽

Back and Biceps 6

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