Name: Playbook - Uzoma Obilor - W3/D3 BACK / BICEPS
Uploaded: 2022-09-01T11:32:22.461Z
Duration: 110 min
Description: W3/D3 BACK / BICEPS

1.)T-Bar Rows (5 X 6-12 Reps)
2.)Seated Cable Rows (5 X 6-10 Reps)
3.)Underhand Lat Pulldowns (5 X 4-10 Reps)
4.)Rack Pulls (5 X 4-12 Reps)
5.)Assisted Pull-Ups (4 X 6-10 Reps)
6.)EZ Bar Curls (5 X 4-12 Reps)
7.)DB Hammer Curls (5 X 4-12 Reps)

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-Bar Rows

- 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

- 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 Lat Pulldowns

- Position the bar just below your knees, closer to your shins 
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Rack Pulls

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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 Curls

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

W3/D3 BACK / BICEPS

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