Name: Playbook - Raquel Santos - BACK & ARMS 8/4
Uploaded: 2024-03-21T05:32:58.444Z
Duration: 90 min
Description: BACK & ARMS 8/4

1️⃣ SUPERSET 
- Straight arm pulldowns - 4x12-15
- Rope high rows - 4x12-15

2️⃣ Wide grip seated row - 5x12,10,8,6,10 

3️⃣ SUPERSET
- Lat Pulldown - 4x12
- Standing underhand grip lat pulldown - 4x10
-  
4️⃣ SUPERSET 
- Rack pulls - 4x12,10,8,6
- Landmine rows - 4x10-12

5️⃣ BICEPS
- Alternating DB curls - 3-4x8 each side 
- Alternating hammer curls - 3-4x8 each side 

6️⃣ TRICEPS
- EZ bar Skullcrusher - 3x12
- EZ bar close grip press - 3x12

(VERY OPTIONAL FINISHER 😅🥵)
…if you want to choose violence today 
- Gorilla row to snatch - 2-3x10
- Plank pull through - 2-3x15 each side 
- Weighted v-ups - 2-3x12

- Straight arm pulldowns - 4x12-15
- Rope high rows - 4x12-15

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Cable rope high row

Superset 1

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Lat Pulldown - 4x12
- Standing underhand grip lat pulldown - 4x10

Lat pulldown

Standing underhand close grip lat pulldown

Superset 2

- Rack pulls - 4x12,10,8,6
- Landmine rows - 4x10-12

Rack pulls

Landmine bent over row

Superset 3

- Alternating DB curls - 3-4x8 each side 
- Alternating hammer curls - 3-4x8 each side

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Biceps

- EZ bar Skullcrusher - 3x12
- EZ bar close grip press - 3x12

EZ bar skullcrusher

EZ bar close grip press

Triceps

- Gorilla row to snatch - 2-3x10
- Plank pull through - 2-3x15 each side 
- Weighted v-ups - 2-3x12

BACK & ARMS 8/4

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