Name: Playbook - Summer Soucek - Back & Biceps!
Uploaded: 2024-01-15T19:19:37.154Z
Duration: 50 min
Description: Back & Biceps!

This workout targets, your lats, biceps and rear delts. Machine focused, as well as cables, barbells, and dumbbells.

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

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

EZ-bar bicep curls

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- Pull the cable towards your face with elbows flared outward

Face pulls

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

Seated bicep curls

- start with chest lying on inclined bench 
- using the dumbbells as the guide raise them to the corners of the room, and lower them back to starting position. It’s better to go lighter with your weights here

Back & Biceps!

More workouts from Summer Soucek