Name: Playbook - Zone 247 - W1/D2 Back & Biceps
Uploaded: 2023-11-14T13:24:31.016Z
Duration: 60 min
Description: W1/D2 Back & Biceps

Build a strong, sculpted back and biceps with this workout. Start with pull-ups and rows for back development. Incorporate bicep curls to target your arms. Add lat pulldowns and deadlifts for a comprehensive session. Finish with stretches for a well-defined, powerful upper body.

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

Deadlift

- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Pull-ups

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- 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 Pull-down

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

W1/D2 Back & Biceps

W1/D1 Chest & Triceps

W1/D3 Legs

W1/D4 Shoulders & Abs

W1/D2 Back & Biceps

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