Name: Playbook - Roberto Portales - W3/D4: Back and Biceps
Uploaded: 2023-02-10T01:28:38.480Z
Duration: 60 min
Description: W3/D4: Back and Biceps

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

Nicolle Huang

Raul

Make sure to properly warm up first and watch the overview video for the week before starting.
This week, we’re going to focus on some more compound lifts. Just like in the first week, really focus on proper form this week and not on weight. These lifts may require the use of a spotter or safety bars. Place safety first and foremost. If you don’t have a spotter, you can use machine or smith-machine alternatives. 

- Bent Over Barbell Row: 2 warm up sets x 10-12 reps
- Bent Over Barbell Row: 3 working sets x 16-20 reps
- Underhand Grip Lat Pulldown: 3 working sets x 16-20 reps
- Single Arm Dumbbell Row: 3 working sets x 16-20 reps
- Preacher Curls: 2 warm up sets x 10-12 reps
- Preacher Curls: 3 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

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

Bent Over Barbell Row (Warm Up Sets)

Bent Over Barbell 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

- 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

- 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 Sets)

Preacher Curls

- Hold the dumbbells at your sides
- Curl one dumbbell up, rotating to supination on the way up, engaging your bicep 
- Lower with a controlled motion back to starting position 
- Repeat with the opposite arm

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

W3/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

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!

W3/D4: Back and Biceps

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