Name: Playbook - Raquel Santos - BACK & BICEPS
Uploaded: 2023-02-26T01:13:09.886Z
Duration: 65 min
Description: BACK & BICEPS

1️⃣ Deadlift - 5x10

2️⃣ SUPERSET 
- Chin up (assisted or regular) - 4x4
- Lat Pulldown - 4x10,8,6,6 

3️⃣ SUPERSET 
- Landmine bent over row - 4x8-10
- Cross cable rear delt Flyes - 4x15

4️⃣ SUPERSET 
- Straight arm 1.5 rep pulldowns - 3-4x10
- Gironda row - 3-4x15

5️⃣ SUPERSET 
- Alternating cross body hammer curls - 3x10-12 each side 
- Straight bar cable 1.5 rep curls - 3x10-12

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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

- Landmine bent over row - 4x8-10
- Cross cable rear delt Flyes - 4x15

Landmine bent over row

Cross cable rear delt Flyes

SUPERSET 2

- Straight arm 1.5 rep pulldowns - 3-4x10
- Gironda row - 3-4x15

Straight arm 1.5 rep pulldowns

Gironda row

SUPERSET 3

- Alternating cross body hammer curls - 3x10-12 each side 
- Straight bar cable 1.5 rep curls - 3x10-12

Alternating cross body hammer curls

Straight bar cable 1.5 rep curls

BICEPS SUPERSET

BACK & BICEPS

W3: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

CHEST/SHOULDERS/TRIS (GYM)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

Back & Shoulders

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

BACK & BICEPS

More workouts from Raquel Santos