Name: Playbook - Roberto Portales - MAY 19 - Back and Biceps (Strength)
Uploaded: 2022-05-29T21:36:07.926Z
Duration: 60 min
Description: MAY 19 - Back and Biceps (Strength)

Isaac

First day was great! Started sweating shortly after the warm up!! I’m looking forward to getting my journey started!

Dustin

Matt DeBrine

Let’s see how strong your back and biceps are! We’ll do this workout every 6 weeks to keep tracking your strength progress. Make sure to properly warm up first and watch the overview video for the week before starting.

- Barbell Bent-Over Row: 2 warm up sets x 10-12 reps
- Barbell Bent-Over Row: 3 working sets x 6-8 reps
- Wide-Grip Lat Pulldown: 3 working sets x 6-8 reps
- Single Arm Dumbbell Row: 3 working sets x 6-8 reps
- Barbell Curls: 2 warm up sets x 10-12 reps
- Barbell Curls: 3 working sets x 6-8 reps
- Hammer Curls: 3 working sets x 6-8 reps
- Cable Lying Bicep Curls: 3 working sets x 6-8 reps

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

- 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

Barbell Bent Over Row (Warm Up Sets)

Barbell Bent Over Row

- 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

- 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

- 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 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

- 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

MAY 19 - Back and Biceps (Strength)

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