Name: Playbook - Rog Gardin - W1/D2 - Back/Biceps
Uploaded: 2023-03-12T23:28:58.000Z
Duration: 85 min
Description: W1/D2 - Back/Biceps

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

- For the first 3 sets, you will be working to find your 12 rep max (RM) weight. Once you find this number, record it for your personal records. 
- Your 4th set will be 15 reps, however the weight that you do will be -20% of your 12RM.

Barbell Deadlift (12RM, -20% of 12RM)

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

Barbell bent-over row

Rope Lat Pushdown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable Lat Pushdown + Cable Face Pulls (Superset)

- 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 initial position

Wide grip lat pulldown

- These CAN be substituted with assisted pull-ups of any variation (bands or machine)
- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Pull-ups

- Running outside is encouraged but this can also be accomplished with a treadmill

W1/D2 - Back/Biceps

More workouts from Rog Gardin