Name: Playbook - Roberto Portales - DEC 8 - Back and Biceps (Rest Pause)
Uploaded: 2022-12-18T19:04:22.119Z
Duration: 60 min
Description: DEC 8 - Back and Biceps (Rest Pause)

We’re utilizing the rest-pause technique today in all of our working sets. That means you pick a weight that will get you to fail in the 15-20 rep range. Once you fail, you will count 20 seconds in your head, then go to failure again. This is 1 rest-pause set. Then, you’ll rest for 75 seconds before your next rest-pause set.

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.

- Lateral High Row: 2 warm up sets x 10-12 reps
- Lateral High Row: 3 rest-pause sets x 15-20 reps
- Lateral Row: 3 rest-pause sets x 15-20 reps
- Underhand Grip Lat Pulldown: 3 rest-pause sets x 15-20 reps
- Straight Arm Lat Pulldown: 3 rest-pause sets x 15-20 reps 
- Hammer Curls: 2 warm up sets x 10-12 reps
- Hammer Curls: 3 rest-pause sets x 15-20 reps
- Overhead Cable Curls: 3 rest-pause sets x 15-20 reps
- Lying Cable Curls: 3 rest-pause sets x 15-20 reps

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

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Lateral High Row (Warm Up Sets)

Lateral High Row (Rest Pause Sets)

- Keep your core tight and chest against the pad 
- Row the handles back, retracting your shoulder blades
- Slowly release the weight back to starting position

Lateral Row (Rest Pause Sets)

- 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 (Rest Pause Sets)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Arm Lat Pulldown (Rest Pause Sets)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell, thumbs up, toward your shoulders 
- Pause at the top then lower under control  
- Repeat on the opposite side

Hammer Curls (Warm Up Sets)

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

Hammer Curls (Rest Pause Sets)

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Overhead Cable Curls (Rest Pause Sets)

- 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

DEC 8 - Back and Biceps (Rest Pause)

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