Name: Playbook - Uzoma Obilor - W7/D3 BACK / BICEPS
Uploaded: 2022-09-01T11:32:22.499Z
Duration: 110 min
Description: W7/D3 BACK / BICEPS

1.)Single Arm DB Row (5 X 4-10 Reps)
2.)T-Bar Row Machine (5 X 6-12 Reps)
3.)Close Grip Pulldowns (5 X 6-10 Reps)
4.)Seated Cable Rows (5 X 4-10 Reps)
5.)Machine Preacher Curls (5 X 6-12 Reps)
6.)Rope Hammer Curls (5 X 4-10 Reps)

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Single Arm DB Row

- 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 Row Machine

- 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

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine Preacher Curls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

W7/D3 BACK / BICEPS

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