Name: Playbook - Richard Duchon - Back / Biceps
Uploaded: 2021-09-05T01:07:53.716Z
Duration: 90 min
Description: Back / Biceps

Luke

Kanwar

Andres

Darien

Will

Tyson

Killer back workout. Not going to be able to get out of bed tomorrow

Oscar

Alex

Anonymous

Juan Pablo

It was different workouts that was really amazing.

DREW

You really need to start giving a 360 degree view of the workouts, so we can see the workout from all angles and that way we can perfect our form.

Piyath

Ahmad

It was great lookin forward for better body

Styrmir

Dylan Ching

Luca Noah Breidenbach

Steven

Gerard

More bíceps exercises just 2 it’s not to much, at least 3

Bruno

Bünyamin

Nacho

Riccardo

Neutral grip lat pulldown

- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Bent-over Barbell

Kneeling single arm cable row

Standing rope lat pulldown

-Sit on the edge of  bench while holding a dumbbell in each hands to the outside of your body.
-Lean forward so that your arms are hanging close to the ground.
-Raise your hands and arms out to the side keeping your pinky’s up until your arms are parallel to the ground.
-Lower the dumbbells back to the starting position.
-Repeat

Reverse Dumbbell Rear Delt Fly

Single arm cable preacher curl

- Start by standing tall, holding a dumbbell in each hand with palms facing inward and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the dumbbells back to your hips after reaching close to shoulder height.

Dumbbell Hammer Curl

Back / Biceps

Good, gave a good pump; can’t wait for the next session.

Manie

Marcel

Tara

Chest / Shoulders / Triceps

Feeling like I am gonna puke after this one

Great workout, but mostly just for the legs

Jamie

Legs / Abs

I can't even lift my arms up cuz their on 🔥🔥🔥🔥🔥

Ralph

Chest / Shoulders / Arms

Rest of the workout was fine, but 36 minutes of deadlifts, and then more deadlifts after that? It’s just improbable

Julian

All that deadlifting I don't know if I'm going to walk

Back / Biceps

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