Name: Playbook - Roberto Portales - DEC 22 - Back and Biceps (FST-7 B)
Uploaded: 2023-02-07T04:22:51.712Z
Duration: 60 min
Description: DEC 22 - Back and Biceps (FST-7 B)

Great! My arms feel like they may fall off at any moment! 💪🏻

Murphy

I enjoyed this workout. Workouts like this are easy to navigate, and sharing equipment at the gym because there are multiple machines for the back and biceps. The 15 reps seven times were challenging.

Alberto

We’re utilizing the Fascia Stretch Training 7 (FST-7) technique to make our muscle bellies larger and fuller. We’re going stretch our muscles from the inside out by volumizing them. 

We’re aiming for 10-12 reps during our base exercises and resting for 2 minutes between those sets.

For our sets of 7, we’re aiming for 12-15 reps, resting for only 30 seconds between sets, and stretching or flexing the target muscle during rest breaks. 

Go to absolute muscle failure on every working set, and adjust the weight accordingly if you fail outside on the target rep range. Make sure to properly warm up first and watch the overview video for the week before starting.

- Wide Grip Lat Pulldown: 2 warm up sets x 10-12 reps
- Wide Grip Lat Pulldown: 3 working sets x 10-12 reps
- Single Arm Dumbbell Row: 3 working sets x 10-12 reps
- Underhand Lat Pulldown: 3 working sets x 10-12 reps
- Seated Cable Row: 7 working sets x 12-15 reps
- Barbell Curls: 2 warm up sets x 10-12 reps
- Barbell Curls: 3 working sets x 10-12 reps
- Hammer Curls: 3 working sets x 10-12 reps
- Lying Cable Curls: 7 working sets x 12-15 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- 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 starting position

Wide Grip Lat Pulldown (Warm Up Sets)

Wide Grip Lat Pulldown

- Support yourself using your opposite arm and knee
- Row dumbbell to your hip while retracting your shoulder back
- Lower with control
- Complete desired reps then repeat on the opposite side

Single Arm Dumbbell Row

- Grab the bar with an underhand grip (palms toward you)
- 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 starting position

Underhand Grip Lat Pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Grip the barbell in your hands with an underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar with control to starting position

Barbell Curls (Warm Up Sets)

Barbell Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer Curls

- Lying on the floor gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

Lying Cable Curls

DEC 22 - Back and Biceps (FST-7 B)

2 big-4 exercises in the same workout. Definitely unconventional.

Scott Short

DEC 19 - Legs (FST-7 B)

DEC 20 - Chest and Triceps (FST-7 B)

DEC 21 - Active Rest Day

Great! Tough workout and easy to follow. Exactly the sort of program I have been looking for!

DEC 22 - Back and Biceps (FST-7 B)

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