Name: Playbook - Raquel Santos - BACK & BIS (Tues 12/20)
Uploaded: 2024-03-21T05:32:58.627Z
Duration: 59 min
Description: BACK & BIS (Tues 12/20)

1️⃣ SUPERSET
- Assisted pull ups - 4x12
- Wide grip lat pulldown - 3x4-6, 1x10-12

2️⃣ Barbell pendlay row - 5x20

3️⃣ SUPERSET
- Seated single arm straight arm pulldown - 4x10 each side 
- Close grip seated row - 4x10 into 10s hold on last rep 

4️⃣ SUPERSET 
- Concentration curls - 3x10 each side 
- Incline bench wide hammer curls - 3x12

Band assisted pull ups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Superset 1

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Seated single arm straight arm pulldown

Close grip seated row

Superset 2

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Incline wide hammer curls

Bicep Superset

BACK & BIS (Tues 12/20)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

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

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

BACK & BIS (Tues 12/20)

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