Name: Playbook - Oliver Forslin - W1/D3 Back + biceps
Uploaded: 2021-11-12T18:17:00.423Z
Duration: 45 min
Description: W1/D3 Back + biceps

great for back and biceps. tough but needed💪🔥🔥😤

Steven

Jarrad

I underestimated TUT! The muscles are shocked!

DM-X

David

Joachim

Ronald Saavedra

Hussein Bachir

Rodrigo Perez

Crazy pump in my arms, not used in to “high rep / short rest” so don’t feel as much in my back right now. But later I’m sure this will work 100% for my back as well.

Andreas Blomkvist

Kolby

Really good workout , I couldn’t go to heavy on the ez bar curls couldn’t find lighter weight so I repped out single dumbbells more , overall great i needed a change and this shocked my muscles real good !

Diego

Marius

Danny

Day 3 Back + biceps

Warmup
- Seated bar cable row 2 x 15

Workout
- Pull ups 3 x failure
- Lat pulldown wide grip 4 x 15,12,12,12
- Seated close grip cable row 4 x 10
- T-bar rows 3 x 12
- Rope straight arm pulldown 2 x 20
- Ez bar barbell curl 4 x 12
- DB curl 3 x 10 
- Rope hammer curl 2 x 20

- Pull the bar in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (bar)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Pull the V-bar 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

Close grip seated cable row

- Press your chest against the pad
- Pull the handles up and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Chest supported T-bar row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- Return the rope back to starting position slow and controlled

Rope straight arm pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Bicep curl (EZ bar)

- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell curls

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

Rope cable curls

W1/D3 Back + biceps

Tracie Bean

Colton

W1/D1 Legs

Ann Nester

W1/D2 Chest + core

W1/D4 Legs + calves

Raquel

Awesome workout, subbed tricep extensions for push downs cuz it’s easier on my shoulders but other than that this was fire

Ryan

W1/D5 Shoulders + triceps

W1/D6 Core

W2/D1 Legs

W2/D2 Chest + core

Killer workout man. Back and biceps are dead.

W2/D3 Back + biceps

🦸‍♂️🦸‍♂️🦸‍♂️🤸🤸🤸🤸🤌

Really good complement to the other leg day. Only thing I would maybe try is doing weighted calv raises in the last set

W1/D3 Back + biceps

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