Name: Playbook - MIDAS MVMT - Gym - Back & Biceps
Uploaded: 2022-01-17T18:59:01.835Z
Duration: 60 min
Description: Gym - Back & Biceps

I had a solid Back & Biceps workout yesterday. Here's the full routine! The goal for this workout is to build Strength and Size. Go ahead and try it out. Leave any questions or feedback.

Complete each exercise simultaneously with no breaks. Move at a slower pace than normal to avoid getting tired and complete 2 rounds of the circuit. No breaks between both circuits either!

- Build momentum slowly. 
- Move at your own pace.

Running in Place

Burpee

- From a wide stance, Lunge wide to one side until you feel the stretch in your inner thighs.

Alt Side Lunge Stretch

- Build momentum and a good rhythm.
- Move at your own pace.

Push Jack

- Squat until your Glutes are below your knee level.

Squat

5 Minute Warmup

- Maintain a straight back throughout. Avoid hunching over.
- Flex your back muscles at the top of each rep.

T-Bar Row

- Maintain the same back position throughout. 
- Pull done and hold at the bottom. For 1-2 seconds each rep.

Cable Lat Pulldown

- Pull and hold the bar for 2 seconds before slowly letting it back to the starting position.
- Flex your bicep muscles at the top of each rep.

Half Cable Curl

- Maintain only a slight bend in your elbows throughout.
- Pull out wide and Flex your back muscles for 2 seconds before returning to the starting position

Cable Rear Delt Fly

- 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

Alt Hammer Curl

Do this when your body is warm like after a workout session. Hold each stretch for 30 Seconds.

- Hold your arms behind your back and lean forward lifting your arms as high as you can.

Chest Opener + Forward Bend

-  Let one arm hold the weight of the one that's crossing your body.
- Switch and complete for the other Arm.

Crossbody Stretch

- Try to hold onto both Elbows with esch hand and hold that position throughout.

Kneeling Upperbody Stretch

- Hold and pull until your feel a stretch your Quadriceps.
- Switch and repeat with the other leg.

Kneeling Quad Stretch

- Reach for your toes and hold for the designated time without bending your knees. 
- Reach as far as you can if you can't touch your toes.

Seated Forward Bend

- Lift your upper body to form an arch and hold that position.

Cat Pose

- Use a towel, a shirt or both hands to hold the weight of one leg.
- Make sure you switch and complete for the other leg.

Gym - Back & Biceps

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