Name: Playbook - Pierre Dalati - Tuesday: Back & Biceps
Uploaded: 2023-02-23T03:33:39.677Z
Duration: 45 min
Description: Tuesday: Back & Biceps

This was a great workout, but my stomach, and chest was hurting more than my back and biceps at the end. Also how do you squeeze your back?

Austin

Wow.  Amazing. Activates the back for sure.  And very doable even if you’re in meh shape. Only suggestion is adding another bicep exercise to the mix to balance a bit more.  Thanks, Pierre. Looking forward to the other days!

Jeff

Should be more stuff for bicep. But other than that it was amazing

Emilio

Great back workout! But would be better with more biceps.

Gabriel

Lorena

Mateusz

Aleksa

Steven

Sonny

Chris

Day 2! Felt great! Good follow up to day 1! Cant wait for day 3

Elijah

Matthew

It was a super intense workout thank you 💪🔥😆

Goku

I loved it didn't feel it at first but now I feel it 💪🔥

Benjamin

Amazing man keep up amazing routines got me motivated I can do solid work at the house!! Not 4 hour work outs still felt like I really pushed myself

Alex

Samuel

Anthony

Focus: Back & Biceps
- Bodyweight only
- Classic sets and reps for growth

Requirement:
- Flat surface (big enough to lay down)
- A Towel

Focus: Rear Delts & Upper Back
- Raise your upper body (and your legs to make it harder) 
- slow and controlled 
- pause and squeeze your back at the top of the movement

Reverse Flys

Focus: Mid Back
- Raise your upper body while pulling the towel to your chest 
- Raise your legs to make it harder
- slow and controlled 
- pause and squeeze your back at the top of the movement

Towel Rows

Focus: Biceps and Core
- Place the towel under your knees and lean back until you’re balanced
- Without using your legs to help, curl the towel up to your chest
- slow and controlled 
- pause and squeeze your biceps at the top of the movement

Towel Curls

Focus: Full Back
- Start with your arms over your head, then bring them down beside your hips, then back up over your head (that’s 1 rep)
- Raise your upper body (and your legs to make it harder) 
- slow and controlled

ButterFlies

Focus: Lower/Mid Back
- Keep your hands beside your hips
- Raise your upper body (and your legs to make it harder) 
- slow and controlled 
- pause and squeeze your back at the top of the movement

IronMans

Tuesday: Back & Biceps

The workout is great, but after I was doing the skull crushers, and diamonds my wrist started buzzing. Also I for the life of me cannot do an archer push up not even on my knees. Does anyone have any tips on how to get started on archer push ups? Also a thing to keep in mind is I have not gotten out of my chair for nine years because of a huge depression, and just now decided to start doing this workout. I was able to do everything except the archers. Other than that I feel the burn literally. The outside of my arms are hot while the rest of the outside of my body is at a neutral temperature. My chest is also hot, but not as hot as my arms. Also I don't know how to squeeze my chest or triceps, so could I get some pointers on that?

The archer pushups were incredibly difficult, I could not even perform one and almost bent my arm the wrong way trying to do them.

Massive hit to chest and triceps. Only one that was really a struggle was the archer, even on the knees. 
Can I make a suggestion? Think A verbal description of each exercise for one rep (then you can go quiet- haaaa) would probably improve your app.

Monday: Chest & Triceps

SUPER TOUGH, loved it especially since I need to work out my legs more this was perfect just took me a lot longer than most people

Caiden

Dang, Pierre…these were way harder than expected. I’m sorta skinny-fat or skinny out of shape, and lunges were soooo much tougher than I recall doing at the gym but it’s been a few years, so…
 Suggestion would be to show some of these exercises from different angles because it was a bit of challenge to see your body position from just one angle and it concerned me that I was using proper form.

Wednesday: Legs

Julian

Owen

Great workout. Took some additional timeout, but liked the exercises.

Thursday: Abs (HIIT)

It was an amazing workout, since I just started today I had to give myself.. about a minute more rest time during the Hindu pushups, other than the toughness of it it works really well it’s very intense but I feel very good about this approach to at home workouts!

Challenging for sure.  Overall good. More description and at least a couple of angles on the vid would improve it.

mathew

Friday: Shoulders

I liked it. I actually went outside and talked to my neighbour and played with my cat while resting.

Tuesday: Back & Biceps

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