Name: Playbook - Stephen Navaretta - Back and bicep Tank workout.
Uploaded: 2021-02-01T14:39:23.433Z
Duration: 40 min
Description: Back and bicep Tank workout.

Alain

Benito

This workout will put mass on your back and biceps. (Mainly lats and biceps.) Don’t be scared to Add heavy weight with both exercises. I use to go heavy with both and they definitely helped me build a larger physique.

Hammer curls - This exercise will help get the biceps larger. Mainly the lower bicep. 
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1st set 10 reps - 35lb dumbbells
2nd set 10 reps - 40lb
3rd set 8 reps 45lb
4th set 8reps 45lb
5th set 6reps 50lbs
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If your a beginner start with 15,20lbs

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As you progress Don’t be scared to increase the weight with this one, just make sure that your elbows stay back and your shoulders stay down. Lift with your biceps!

Hammer curls.

Have a firm grip while holding the dumbbell. Let the weight slowly drop down. (All the way down. Get the stretch.) Keep elbow tight throughout the Exercise. Go heavy with this one once you get comfortable and strong with it.
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Go 10lbs heavier and 2 reps less after each set.

Back rows.

Half way up, all the way down. Increase weight by 5lbs (each dumbbell) and do 2 less reps after each set. 
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Keep elbows back, control the movement. Feet shoulder width or slightly closer then shoulder width.

Standing Bicep curls.

Back rows on TRX/pull-ups. 
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If you have trouble with pull-ups then do this exercise to help your progress. If you can do pull-ups then I want you to do both exercises together. Do your pull-ups first and super set them with the TRX pull-ups. Same rep count. 
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Back row on TRX - Start with your back muscles already engaged. Make sure that you pull yourself slightly up before doing the first rep. Do not lock out with this movement. All the way up, squeeze your back and shoulder muscles (rate delts) for 2 seconds then come down 80-90% of the range of motion.

Back and bicep Tank workout.

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Back and bicep Tank workout.

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