Name: Playbook - Oliver Forslin - W2/D3 Back + biceps
Uploaded: 2021-11-13T16:56:26.382Z
Duration: 45 min
Description: W2/D3 Back + biceps

Steven

Jarrad

Killer workout man. Back and biceps are dead.

Rodrigo Perez

Ronald Saavedra

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.

Andreas Blomkvist

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

W2/D3 Back + biceps

Tracie Bean

Colton

W1/D1 Legs

Ann Nester

W1/D2 Chest + core

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

I underestimated TUT! The muscles are shocked!

DM-X

W1/D3 Back + biceps

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

Kolby

W1/D6 Core

Hussein Bachir

W2/D1 Legs

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

W2/D3 Back + biceps

Community

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