Name: Playbook - Robert John - Back & Bi’s | Dumbbells, Band, Pull Up Bar
Uploaded: 2021-11-25T19:17:07.481Z
Duration: 45 min
Description: Back & Bi’s | Dumbbells, Band, Pull Up Bar

I’m now obsessed w/ pull up negatives

absolutely hate the wrist twist thing

Justin

- Warm up
- light weight, can be done with two dumbbells rather than a barbell
- the goal is blood flow and activating the body, almost like a flow state 
- in order to do this, the weight has to be light enough to allow you to move at a good pace without feeling compromised/at risk of injury 
- 10 reps

DeadLift Curl to Press

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up
- Optional to have a barbell or DB’s overhead (if you choose to do this, pick LIGHT weights) 
- 1 switch = 1 rep, 10 reps

Jumping lunges

Warm Up

- Although a Bi & Back workout, this is a solid upper body warm up to get blood flowing 
- make sure you have enough tension in the band to create a good stretch/strain in the shoulders, but no so much that it hurts or you feel as risk of injury

Shoulder + Chest Opener (warm up cont.)

- begin with the DB’s at your sides 
- curl up with palms facing forward 
- count 3,2,1 on the negative, slow and controlled 
- 10 reps with a 3 second negative, then a static hold (elbows at 90) with 10 pulses
- 10 curls, 10 pulses, 20 total reps

DB Curl 3 second negative + static pulses

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double, dumbbells)

- Secure a resistance band securely under your feet
- Stand tall
- curl up with palms facing body
- 3 second count on negative

Hammer curl with 3 second negative (double, band)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the band up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double, band)

- Stand tall, 2 medium DB’s 
- 10 curls each arm, alternating

DB Cross Body Curl (double, alternating)

- Light weights
- targeting bi’s and forearms 
- elbows at 90 degrees
- begin with palms facing up
- twist inward, then back out = 1 rep 
- 20 reps

DB Wrist Twists

- using a band, or machine for assistance
- Chin and chest up 
- Focus on pulling with your biceps, and lats (back)

Assisted pull-ups

- using a box, propel yourself to the top of a pull up
- count 3,2,1 as you slowly lower yourself down
- lower in a slow and controlled motion

Pull Up Negatives

Back & Bi’s | Dumbbells, Band, Pull Up Bar

Gary

Good set, loved the use of bands and dumbells in the same set

Danell

Upper Body (Dumbbell + Band)

Tomasz

Upper Body | DB + Band

Alex

Great workout! Sweating up a storm! Can’t wait for the next one x

Jonathan

Bi’s, Back, & Abs | Dumbbells

Upper Body (Drop Sets) | Dumbbells + Band

Landon Bauman

10/10
my biceps hated this

I did have one issue: whenever I try to do pullovers, I always feel it in my chest more than my lats. Is that normal?

Back + Bi’s | Dumbbells

the push-up superset should be illegal 

10/10

Triceps & Chest | DB, Band, BodyWeight

someone just complimented my shoulders so obviously this workout is killer 

10/10

Back & Bi’s | Dumbbells, Band, Pull Up Bar

Community

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