Name: Playbook - Sion Monty - W2/D2 Back & Biceps
Uploaded: 2022-07-11T18:23:17.093Z
Duration: 60 min
Description: W2/D2 Back & Biceps

Pull Ups

Barbell Bent Over Row

- Pull the attachment in towards your body with a neutral grip
- 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 V-bar cable row

Straight Arm Pulldown

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

EZ bar bicep curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

W2/D2 Back & Biceps

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

Jeffrey Francis

W1/D1 Full Body

W1/D2 Full Body

W1/D3 Full Body

Peter

W2/D1 Chest & Triceps

W2/D3 Legs & Core

W2/D4 Shoulders & Traps

W2/D5 Biceps & Triceps

W3/D1 - Superset Chest

W3/D2 - Superset Back

W3/D3 - Superset Shoulders

W3/D4 - Superset Legs

W3/D5 - Superset Arms

W4/D1 - Push day

W4/D2 Pull day

W4/D3 - Legs

W4/D4 Push day

W4/D5 Pull day

W4/D6 - Legs

W2/D2 Back & Biceps

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