Name: Playbook - Uzoma Obilor - W5/D3 BACK / BICEPS
Uploaded: 2022-09-01T11:32:22.480Z
Duration: 110 min
Description: W5/D3 BACK / BICEPS

1.)T-Bar Rows (5 X 4-10 Reps)
2.)Lat Pulldowns (5 X 5-10 Reps)
3.)Seated Cable Rows (5 X 5-10 Reps)
4.)Rack Pulls (4 X 4-12 Reps)
5.)Concentration Curls (4 X 4-10 Reps)
6.)DB Hammer Curls (4 X 4-10 Reps)
7.)Reverse DB Curls (4 X 6-12 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 down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

- 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

- 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

Concentration Curls

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

DB Hammer Curls

Reverse DB Curls

W5/D3 BACK / BICEPS

W5/D3 BACK / BICEPS

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