Name: Playbook - Shaun Griffiths - MASS BUILDING BACK AND BICEP DAY
Uploaded: 2022-10-12T21:44:50.150Z
Duration: 100 min
Description: MASS BUILDING BACK AND BICEP DAY

When performing any weighted exercise the 1st set should be a light set feeling out the movement with the right tempo and form 2nd set a bit heavier then set 3,4,5 tend to be working sets so then heaviest you can manage getting the rep range and keeping good form/tempo. 

 Key terms 

Rest pause- A rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between

Dropset- A dropset is a set where you start the set with your working weight after you finish the set drop the weight and perform another set without a rest break. 

Superset- A superset is a set that combines two exercises together so you’ll perform for example flat chest press then go right into a single arm chest press counting as one set then take a rest.

- Grab the bar with a wide stance 
- keep a puffed out chest and retract your shoulders then pull up until your head is above your hands then slowly go all the way down

Pull ups

- Start with the bar a little under your knees your arms on the outside of your legs shoulder width apart 
- Chest up, core tight and explode up 
- Control the negative down and reset 
- DO NOT perform another rep until the bar is back in the rack you do not want to bounce the bar of the rack with momentum

Rack pulls

- Grab the V-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

V-bar close grip lat pulldown

- 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

- Grab two D- handles 
- Place your feet around shoulder width apart with a slight bend in your knees 
- Pull the weight back with an upright posture and your chest up 
- Pull all the way back with your elbows tight to your body then control the negative back keeping an upright posture

Cable low row

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the weight up

Single arm preacher curls

SUPERSET

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- These reps are for each arm so 10 reps EACH arm

Dumbbell hammer curl

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

MASS BUILDING BACK AND BICEP DAY

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