Name: Playbook - Raquel Santos - HOTEL GYM PULL DAY (Back & Bis) 6/7
Uploaded: 2024-03-21T05:32:58.283Z
Duration: 45 min
Description: HOTEL GYM PULL DAY (Back & Bis) 6/7

BACK & BICEPS

1️⃣ SUPERSET 
- DB Bent over single arm rows into double arm rows - 3x5 single arm rows on each arm into 10 double arm rows
- DB single arm hammer curl into double arm hammer curls - 3x5 single arm curls on each arm into 10 double arm curls

2️⃣ SUPERSET 
- Deadlift to bent over row - 3-4x15
- Dumbbell bicep curl - 3-4x15

3️⃣ TRISET 
- Renegade rows - 3x16 (8 each side)
- DB pullover leg lift - 3x15
- Concentration curls - 3x8 each side

4️⃣ SUPERSET
- Single arm DB wide row - 3-4x10 each side
- Alternating cross body hammer curl - 3-4x20 (10 each side)

- DB Bent over single arm rows into double arm rows - 3x5 single arm rows on each arm into 10 double arm rows
- DB single arm hammer curl into double arm hammer curls - 3x5 single arm curls on each arm into 10 double arm curls

DB Bent over single arm rows into double arm rows

DB single arm hammer curl into double arm hammer curls

Superset 1

- Deadlift to bent over row - 3-4x15
- Dumbbell bicep curl - 3-4x15

Deadlift to bent over row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset 2

- Renegade rows - 3x16 (8 each side)
- DB pullover leg lift - 3x15
- Concentration curls - 3x8 each side

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Dumbbell pullover leg lift

- 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

Triset

- Single arm DB wide row - 3-4x10 each side
- Alternating cross body hammer curl - 3-4x20 (10 each side)

HOTEL GYM PULL DAY (Back & Bis) 6/7

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