Name: Playbook - Rog Gardin - W2/D2 - Back/Biceps
Uploaded: 2023-03-19T19:40:20.529Z
Duration: 90 min
Description: W2/D2 - Back/Biceps

- For the first 3 sets, you will be working to find your 8 rep max (RM) weight. Once you find this number, record it for your personal records. 
- Your 4th set will be 12 reps, however the weight that you do will be -20% of your 8RM.

Barbell Deadlift (8RM, -20% of 8RM)

Single Arm Lateral Row

- For this exercise, an EZ Curl bar is recommended, but it can be done with a straight bar.

21 Bicep Curl

Lateral Row + 21 Bicep Curl

-For this exercise you will use a Front Pulldown Machine.
-For execution, sit 90 degrees from the frontward face of the machine. 
-To execute with the right arm, pull down using the handle that is behind you. When executing the left arm, rotate 180 degrees.
-The most important technique for this exercise is time over tension. Ensure to pull as far as possible with a slight pause at the bottom. Each rep should be able to be performed without having to lean backwards.

Front Pulldown

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Front Pulldown + DB Hammer Curl

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

KB Farmer’s Carry

- Get outside if you can!
- Run at a good pace for you 
- Regulate your pace; increase in intervals
- Progressively decrease pace during last 10 minutes

W2/D2 - Back/Biceps

More workouts from Rog Gardin