Name: Playbook - Roberto Portales - Day 4 - Back & Biceps
Uploaded: 2023-02-07T21:43:13.411Z
Duration: 60 min
Description: Day 4 - Back & Biceps

Rmt12757!RPB

It was great although there was some exercise like the preacher was very hard and I couldn’t find waits as much that were lower than 20. But overall I loved it and could feel the parts of the movements that were meant for specific muscles feel the workout.

Daniel

Ernest

We’re aiming for 16-20 reps today. 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 before your start your workout.


- AM Cardio: 20 minutes of steady state cardio 

- Underhand Lat Pulldown: 2 warm up sets x 10-12 reps
- Underhand Lat Pulldown: 4 working sets x 16-20 reps
- Bent-Over Barbell Row: 3 working sets x 16-20 reps
- Hypertensions: 3 working sets x 16-20 reps
- Straight-Arm Pulldown: 3 working sets x 16-20 reps
- Preacher Curls: 1 warm up set x 10-12 reps
- Preacher Curls: 4 working sets x 16-20 reps
- Dumbbell Curls: 3 working sets x 16-20 reps
- Lying Cable Curls: 3 working sets x 16-20 reps

- PM Cardio: 20 minutes of steady state cardio


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

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this before your lift but not immediately beforehand (meantime there should be a meal between your cardio and lift). If it’s an active rest day, then you can do it whenever you want.

AM Cardio - 20 Minutes Steady State

- 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 Lat Pulldown (Warm Up Sets)

Underhand Lat Pulldown

- Hinge at the hips keeping a neutral spine
- Pull the bar up toward your hips
- Engage your back as you pull up
- Lower the bar with control

Bent-Over Barbell Row

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- 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

- While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows
- Continue to lift until the barbell or EZ bar is level with your shoulders
- Finish the movement by squeezing your biceps
- Slowly straighten your elbows to lower the barbell to the starting position

Preacher Curls (Warm Up Set)

Preacher Curls

- Hold the dumbbells at your sides
- Curl the dumbbells up, rotating to supination on the way up, engaging your biceps
- Lower with a controlled motion back to starting position

Dumbbell 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

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this immediately after your lift. If it’s an active rest day, then you can do it whenever you want.

PM Cardio - 20 Minutes Steady State

Day 4 - Back & Biceps

Was a great workout - I had to substitute backwards leg curls and hack squat with bands and cable alternatives (my gym didn’t have the machines) but feeling great!

Justin

Sebastian

Always been wanting to follow this workout. The best day is today 💪💪

Ethan Meng

Day 1 - Legs

Elias

Corey

Day 2 - Chest & Triceps

I like the workouts and the way you have do legs - bulk - calves - nutrition.
I think I have to do a year planned.

Day 4 - Back & Biceps

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