Name: Playbook - Uzoma Obilor - W1/D3 BACK / BICEPS
Uploaded: 2022-09-01T11:32:22.385Z
Duration: 110 min
Description: W1/D3 BACK / BICEPS

Ohad

Luis2720

Gustavo

1.)BB Bent Over Row (6 X 4-12 Reps)
2.)Seated Cable Row (4 X 6-12 Reps)
3.)Lat Pulldowns (5 X 6-10 Reps)
4.)Deadlifts (5 X 4-10 Reps)
5.)DB Curls (4 X 6-10 Reps)
6.)DB Hammer Curls (4 X 4-10 Reps)
7.)Reverse DB Curls (4 X 6-10 Reps)

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

BB Bent Over Row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable 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 pulldown

- 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

Deadlifts

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

W1/D3 BACK / BICEPS

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