Name: Playbook - Roberto Portales - W2/D4: Back and Biceps
Uploaded: 2023-02-10T01:28:38.454Z
Duration: 60 min
Description: W2/D4: Back and Biceps

Make sure to properly warm up first and watch the overview video for the week before starting. Last week you really focused on getting the form of these exercises correct. This week, I want you to focus on increasing the weight and pushing your muscles to failure. On every working set, pick a heavy enough weight to failure in about 10 reps. You’ll notice with heavier weight and lower reps, you’ll get more rest time in between sets.

- Wide Grip Lat Pulldown: 2 warm up sets x 10-12 reps
- Wide Grip Lat Pulldown: 3 working sets x 10 reps
- Seated Cable Rows: 3 working sets x 10 reps
- Back Extensions: 3 working sets x 10 reps (hold a weight plate to increase resistance)
- Barbell Curls: 2 warm up sets x 10-12 reps
- Barbell Curls: 3 working sets x 10 reps
- Hammer Curls: 3 working sets x 10 reps
- Machine Preacher Curls: 3 working sets x 10 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

- 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

- Set the GHD to the correct fit 
- Cross your arms in front of your chest 
- Lower your body under control until the point where your upper back and lower back are at a 90 degree to the floor
- Extend your body upward until it is slightly above parallel to the floor
- You should feel a contraction on your glutes, hamstrings and lower back at the top position

Back Extensions

- 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

- 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 handles are level with your shoulders
- Finish the movement by squeezing your biceps
- Slowly straighten your elbows to lower the weight to the starting position

Preacher Machine Curls

W2/D4: Back and Biceps

What's the difference between warm up sets and the normal sets? My legs feel pumped, it's a good workout.

Chris

It was good, but I'd love to have a notes section to add the weight that I lift in each exercise.

Mario Meza

Like the fact this was very simple easy to follow.

Ryan

W1/D1: Legs

Uriel Acevedo

Mario

RICKY

W1/D2: Chest and Triceps

W1/D3 - Active Rest Day

Of the ones I’ve done so far, this was probably my favorite

Nicolle Huang

I’m going to feel this tomorrow. Definitely felt good to stretch out my back and need to continue to work on form

Sergio

Very good, just the barbell was a bit much for me.. empty barbell 😅

Esam Sherif

W1/D4: Back and Biceps

Sriram

W1/D5: Shoulders, Calves, and Abs

W1/D6 - Active Rest Day

W1/D7 - Active Rest Day

It felt good pushing myself with the heavier weights. I know from last week, I’ll definitely be feeling it for the next day or two.

Andy

W2/D1: Legs

Great workout! I could really feel the muscles pushing to preform each rep and trying to stabilize.

Jermyn

I’m finally feel like I have a plan when I go to the gym instead of just wandering wondering what to do. Still waiting to be able to track weights in the app. Loving it though!

Matthew

W2/D2: Chest and Triceps

W2/D3 - Active Rest Day

I’m struggling to do a proper sit up let alone a weighted one. So I substituted it with an abdominal crunch machine. If that works 🤷‍♂️

W2/D5: Shoulders, Calves, and Abs

W2/D6 - Active Rest Day

W2/D7 - Active Rest Day

It went well. However, since I am relegated to a hotel gym (though a good one for a typical hotel), I couldn’t do the squats and deadlifts with a barbell since there wasn’t one. I did them with dumbbells instead. Also, does order matter much? Since I had to go out of order to not be standing around waiting

W3/D1: Legs

W3/D2: Chest and Triceps

W3/D3 - Active Rest Day

It was good but pretty hard. Especially the lying curls where I just had 5 lbs and it was a struggle

Raul

W3/D4: Back and Biceps

W3/D5: Shoulders, Calves, and Abs

W3/D6 - Active Rest Day

W3/D7 - Active Rest Day

OMG - that was tough! But I got it done. Might be falling over now and then LOL

Jaime

50 reps on the leg presses was too much! I couldn’t do more than 20 with very light weight

W2/D4: Back and Biceps

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