Name: Playbook - Quin Bruce - W10/D2 Back & Biceps
Uploaded: 2023-01-26T21:58:33.457Z
Duration: 60 min
Description: W10/D2 Back & Biceps

-T-Bar Rows 
-Lat Pulldowns
-Single arm rows 
-Single arm cable rows 
-Pull ups 
-Single arm hammer curls 
-Straight bar cable curls 
-Preacher curls

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

*Increase weight each set
Last set to Failure

T-bar Row

- Grab the bar with a wide grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Start kneeling on a flat bench with the same hand used for support 
- Grab the dumbbell with the opposite hand
- Row the dumbbell up
- Pause at full contraction
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

20 reps each side

Dumbbell Single Arm Rows

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

20 reps each side

Seated Single Arm Cable Rows

- 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

- Holding a dumbbell in one hand, palm facing the center of the body
- Curl the dumbbell up and across the front of your body toward the center of your chest 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

10 reps each side

Single Arm Hammer Curl

- Grasp the cable attachment with an underhand grip
- Curl the bar up toward the shoulders
- Pause at full contraction
- Lower the bar back to starting position with control

Cable Straight Bar Curls

- Sit down on the Preacher Curl Machine and select the weight
- Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up)
- Curl the handles as you exhale and you contract the biceps
- At the top of the position make sure that you hold the contraction for a second (Tip: Only the forearms should move, the upper arms should remain stationary and on the pad at all times)
- Lower the handles slowly back to the starting position

W10/D2 Back & Biceps

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