Name: Playbook - Victoria D’Ariano - W1/D2 Tuesday: Back + biceps
Uploaded: 2021-01-18T11:44:23.789Z
Duration: 45 min
Description: W1/D2 Tuesday: Back + biceps

Tenneh

Julia

Jennifer

Tuesday: Back + biceps

*BACK:
- Seated cable rows 4 x 12-15 reps (warm-up focused)
- Wide grip lat pulldowns 4 x 15, 12, 10, 10 (increase weight)
- Cable single arm rows 4 x 12 reps/arm
- Dual handle close grip pulldowns 4 x 10-12 reps (using handle of choice)
- Hammer strength high row (leverage row) 4 x 10-12 rep
- Single-arm straight arm pull-downs 4 x 12 rep

*BICEPS:
- DB hammer curls 4 x 10 reps
- Easy Bar Curls 4 x 10

- Place your feet on the front platform make sure your knees are slightly bent
- Lean over as you keep the natural alignment of your back, hols the v- bar
- Pull towards the bottom of your chest, pull until your back reaches 90 degrees 
- Squeeze your back muscles hard as you pull, return slowly

Seated cable rows ( warmup focused )

"- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.

Wide grip lat pulldowns

- 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

"- Sit down on a pull-down machine with handles attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the handles with the palms facing each other using the prescribed grip. 
- As you have both arms extended in front of you - while holding the handles at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the handles down as far as possible by drawing the shoulders and the upper arms down and back.

Dual cable pulldowns

- Adjust the knee pad to help keep you down
- Grasp the handles with a pronates grip
- Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow
- Pause at the bottom of the motion, and then slowly return the handles to the starting position

Hammer strength high row ( leverage row )

- Stand with your torso upright and a DB in each hand, keep your elbows close to your torso
- Your palms should be facing you
- Curl the dumbbells up as you contract your biceps 
- Pause and lower the DB with a controlled movement

DB hammer curls

- Stand up with your torso upright while holding a barbell with a shoulder width grip
- The palms of your hands should be facing out 
- Curl the barbell up contracting your biceps as you go up
- Lower with a controlled movement

Easy bar curls

W1/D2 Tuesday: Back + biceps

Very good. If only we can record our weight.

Amira

Émilie

It would be great to have a place to record your weights

Renee

W1/D1 Monday: Shoulders

maria

Was struggling with legs today, this was killer

W1/D3 Wednesday: Legs

🔥🔥🔥 honestly I can’t do push up, I just found an substitute for push up ☺️

W1/D2 Tuesday: Back + biceps

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