Name: Playbook - Raquel Santos - BACK & BICEPS 7/6
Uploaded: 2024-03-21T05:32:58.381Z
Duration: 65 min
Description: BACK & BICEPS 7/6

1️⃣ SUPERSET 
- Chin up (assisted or regular) - 4x4
- Lat Pulldown - 4x10,8,6,6 

2️⃣ SUPERSET 
- Trap bar bent over rows - 4x8
- Banded Superman lat pulldowns - 4x15

3️⃣ TRISET 
- Seated floor underhand grip high rows - 4x12
- Single arm straight arm pulldown - 4x12 each side
- Rope hammer curls - 4x12

4️⃣ SUPERSET
- Dumbbell 21 curls - 3x21
- Alternating speed hammer curls - 3x30s

- Chin up (assisted or regular) - 4x4
- Lat Pulldown - 4x10,8,6,6

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Grab the bar with your palms facing forward
- 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

Lat pulldown

SUPERSET

- Trap bar bent over rows - 4x8
- Banded Superman lat pulldowns - 4x15

- Keep your core tight and maintain a slight bend in your knees
- Keep elbows close to your body and pull using your lower lats

Trap bar bent over row

Banded Superman lat pulldowns

- Seated floor underhand grip high rows - 4x12
- Single arm straight arm pulldown - 4x12 each side
- Rope hammer curls - 4x12

Seated floor underhand grip high rows

Single arm straight arm pulldown

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

CABLE TRISET

- Dumbbell 21 curls - 3x21
- Alternating speed hammer curls - 3x30s

BACK & BICEPS 7/6

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