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

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

Colton

W1/D1 Legs

W1/D2 Chest + core

Doubled lower body pumped like never before

W1/D4 Legs + calves

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

Ryan

Damn, this one hurt! But felt amazing man.

W1/D5 Shoulders + triceps

W1/D6 Core

Johnny

W2/D1 Legs

Killer workout man. Back and biceps are dead.

Must use much lower weights then usual and be super strictly and focused when you do the back exercises to get the contact. The pump in biceps was crazy, this can be one of the best programs.

W2/D3 Back + biceps

W2/D2 Chest + core

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

Community

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