Name: Playbook - Tire Trained - Back + Biceps
Uploaded: 2024-04-03T03:25:50.212Z
Duration: 60 min
Description: Back + Biceps

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Jessi

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Couldn’t do deadlifts because the gym was full but the other parts 🥵🌶️

Cheyenne

Megan

Walkin’ out swole AF 💪🏽🔥💪🏽

Jessica

Just what I needed on this dreadful cold day! 🔥

BACK + BICEPS

1. Deadlifts (4x10)
2. Single Arm Cable Row (3x10/side)
3. Lat Pull-down (4x10)
4. Face Pulls (4x10)
5. EZ Bar Bicep Curls (4x10)

Select a weight that makes the last 2 reps HARD but possible with good form.

For the compound movement, rest at least 2 minutes between sets.

For the accessory movements, rest 1 minute between sets. Please use more rest if needed.

- 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

Deadlifts

- Keep your core tight through proper breath and bracing
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Row

- 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 the cable towards your face with elbows flared outward
- Keep your shoulders down away from the ears and keep the shoulder blades retracted

Face Pulls

- 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

Back + Biceps

Dena

Jessie

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

PULL: Back + Biceps (3/14)

Kendra

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

Back + Biceps

Community

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