Name: Playbook - Pierre Dalati - Tuesday: Back & Biceps
Uploaded: 2023-02-23T03:33:39.682Z
Duration: 45 min
Description: Tuesday: Back & Biceps

If you could a few no progressional tutorials to reach a full and proper front leaver it would be great

Alberto

Focus: Back & Biceps
- Calisthenics style 
- Classic sets and reps for growth

Requirement:
- Calisthenics park or equipment 
- Your body!

Focus: Lats
- Slow and controlled 
- Squeeze your back at the top of the movement
- Full range of movement (extending your arms at the bottom of the movement)

Regular Pull Ups

Focus: Bicep
- Slow and controlled 
- Squeeze your bicep at the top of the movement
- Curl up to your lower back 


Keep in mind the lower you go, the harder it’s gonna be. The higher you go, the easier it’s gonna be

Behind The Back Curls

Focus: Full Upper Back
- Slow and controlled 
- Squeeze your back each time you come up
- Pull with one arm while doing a reverse fly with the other 


Easier progression: 
- Regular Bodyweight rows

Archer Rows

Focus: Full Mid/Upper Back & Biceps
- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

Focus: Lats
- Slow and controlled 
- Pull down as if you’re doing a lat pulldown
- Keep your core tight


Easier progression: 
- Tuck your knees in

Front Lever Raise

Tuesday: Back & Biceps

Adam

It was great my chest and biceps feel amazing right now Thanks bro!

Armani

Got bored with my gym workouts decided to switch it up to calisthenics. Workout was 🔥

clarence

Monday: Chest & Triceps

It was a great first day of training! I understood all of the exercises and I was able to keep up which was dope!

Tuesday: Back & Biceps

Community

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