Name: Playbook - Stefan Petrov - W1/D2 Back & Biceps
Uploaded: 2022-03-05T09:19:19.981Z
Duration: 90 min
Description: W1/D2 Back & Biceps

Oscar Yepes

It was awesome. Very easy and precise excercises.

Divan

- Deadlift 2 x 12-15 / 2 x 8-10 / 2 x 12
- (Assisted) Pull Ups 3 x MAX
- Pulldown Machine (Regular Grip) 4 x 12
- 1 Arm Row Machine 3 x 12 (each)
- Seated Low Row Machine 3 x 10-12
- Standing Dumbbell Hammer Curls (Alternating) 4 x 12
- Seated Dumbbell Curl (Alternating) 3 x 12
- Standing SZ-Bar Curl 4 x 12-15

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- 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

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

1 Arm Seated Row

- Keep a slight bend at the knee
- Pull towards you engaging your back
- Pause and return to the initial position

Seated Low Row Machine

- 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

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

Seated dumbbell curls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

SZ bar curls

W1/D2 Back & Biceps

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W1/D2 Back & Biceps

Community

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