Name: Playbook - Victoria D’Ariano - W1/D2 Back & biceps
Uploaded: 2021-02-02T22:34:12.055Z
Duration: 50 min
Description: W1/D2 Back & biceps

Back 
- Cable lat pulldowns 4 x 15, 12, 10 ,10 
- Single arm high cable row 4 x 15
- Cable close grip pulldowns  4 x 12-15
- Bent over Db row 4 x 15
- Cable straight arm pulldown 4 x 12-15 

Biceps
- Cable straight bar curls 4 x 10-12
- Db bent over concentration curls 4 x 12

Cable lat pulldown

- Start in a kneeling position out he floor, lean over as you keep a neutral alignment of your back and grab the handle
- With your arm extended pull the handle towards your body
- Your back should be slightly arched and your chest should be sticking out
- As you pull close to you body squeeze your lat and rotate your wrist

Cable single arm row

-Grab the resistance bands with your palms facing out and down.
-Get down on your knees with your hands up over your head and the resistance band taught.
- Bring your hands down and out to shoulder height and then let them back up.
-This completes one repetition.

Close grip lat pulldowns

-Stand hinged at the waist with a slight bend in your knees and a dumbbell in each hand at arms length 
-Row the dumbbells up towards your sided at belly button level
-Release back to starting position
-Repeat

Neutral grip row

"- You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
- Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
- While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
- While keeping the arms straight, go back to the starting position while breathing in.
- Repeat for the recommended amount of repetitions."

Straight arm cable pulldowns

-Stand with a barbell attachment in your hands. 
-Curl the weight towards your shoulders
-Release the weight to the starting position
-Repeat

Straight bar bicep curls

-Sit on bench with a dumbbell in your hand and the back of your arm against the inside of your knee.
-Curl the dumbbell up towards your shoulder
-Release the weight back to the starting position
-Repeat

Db concentration curls

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