Name: Playbook - Savannah Leah - W2/D1 week 2 day 1 back + biceps
Uploaded: 2023-05-18T18:56:24.840Z
Duration: 45 min
Description: W2/D1 week 2 day 1 back + biceps

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Use preloaded bars or substitute for dumbbells

Barbell bicep curls

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- Use an overhand grip for this exercise

Bent over barbell row

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- THIS IS A TRISET! DO THESE 3 BACK TO BACK NO REST = 1 set
- Normal set 6 reps
- Wide set 6 reps
- Hammer set 6 reps

Dumbbell bicep curls

- Using a pull up bar or assisted machine
- Bring your elbows into your ribs
- Hold at the top engaging your back
- Slowly return to beginning mark

W2/D1 week 2 day 1 back + biceps

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