Name: Playbook - Nsengiyumva Corode - W3/D2 Back n Biceps
Uploaded: 2023-10-22T17:51:38.390Z
Duration: 93 min
Description: W3/D2 Back n Biceps

Workout
- T-bar row 4 x 12, 12, 10, 10
- Pull-ups 4x 10, 10, 10, 10
- Single arm dumbbell row 4 x 10, 10, 10, 10
- Lat pull down 4 x 10, 10, 10, 10
- Cable low row 4 x 12, 12, 10, 10
- Back extension 4x 12, 12, 12, 12
- E-z bar barbell curl 4 x 10, 10, 10, 10
- Dumbbell spider cur|4 x 12, 12, 12, 12
- Cable rope hammer curl 4x 12, 12, 12, 12

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

Pull-ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Lat pulldown

- 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

Back Extension

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

EZ bar curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly