Name: Playbook - Sierra Flint - 1/23 Back & Biceps
Uploaded: 2023-05-23T02:04:48.627Z
Duration: 45 min
Description: 1/23 Back & Biceps

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Supinated bicep curl

Superset 1

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Dumbbell reverse fly

Superset 2

- Pull the cable towards your face with elbows flared outward

Face pulls

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Wide serving arms

Tri set

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