Name: Playbook - Raquel Santos - WEEK 3: BACK & BICEPS
Uploaded: 2023-12-22T05:10:16.005Z
Duration: 65 min
Description: WEEK 3: BACK & BICEPS

Misha SWB

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

WEEK 3: BACK & BICEPS

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