Name: Playbook - Quin Bruce - W7/D2 Back & Biceps
Uploaded: 2023-01-07T03:00:18.696Z
Duration: 60 min
Description: W7/D2 Back & Biceps

-Pull ups
-Supinated rows 
-Supinated pulldowns 
-T-bar row
-Machine preacher curls 
-Single arm hammer curls 
-Alternating DB curls

- 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

- 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

- Grab the bar with your palms facing you (underhand/supinated 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

Supinated Lat Pulldown

- 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

T-bar Row

- 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

Machine Preacher Curl

- 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

Single Arm Hammer Curl

- 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

W7/D2 Back & Biceps

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