Name: Playbook - Raquel Santos - BACK/BIS
Uploaded: 2023-02-26T01:13:10.040Z
Duration: 65 min
Description: BACK/BIS

1️⃣ SUPERSET
- Wide grip lat pulldown - 4x6-8, drop 10 after last set
- Single arm cable row - 4x12,10,8,6 reps each side 

2️⃣ SUPERSET
- Barbell deadlift to row - 4x10-12
- Chin ups (assisted or regular) - 4x6-8

3️⃣ SUPERSET
- Straight arm pulldown - 3x15
- Cable curls - 3x12

4️⃣ TRISET
- Bent over rear delt fly - 3x15
- Bird dog rows - 3x12 each side 
- Isometric dumbbell curls - 3x10 each side

- 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

Single arm seated cable row w/twist (pronated to supinated grip)

Superset 1

Barbell RDL to Row

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

Chin ups

Superset 2

Cable straight arm pulldown

Cable straight bar curl

Superset 3

Bent over rear delt fly

Engage your core and glute on opposite leg

DB bird dog rows

Isometric dumbbell curls

Triset

BACK/BIS

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)

BACK/BIS

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