Name: Playbook - Quin Bruce - W3/D2 Back & Biceps
Uploaded: 2023-01-06T22:11:43.519Z
Duration: 60 min
Description: W3/D2 Back & Biceps

-Pull-ups 
-Lat pulldowns 
-Seated Row 
-Dumbbell single arm row 
-Dumbbell bicep curl 
-Hammer curl with rope

- 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 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

- Pull the attachment 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

Supinated Seated Row

- 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

- Start in a seated position, a dumbbell in each hand
- Curl one dumbbell up toward the shoulder 
- Pause at full contraction
- Lower the dumbbell with control and repeat on the opposite side

Seated Alternating Bicep Curls

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Curl the rope up, engaging your biceps
- Pause at the top and lower slowly

W3/D2 Back & Biceps

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