Name: Playbook - Victoria D’Ariano - W3/D2 - Back + Biceps
Uploaded: 2021-01-18T11:48:36.427Z
Duration: 60 min
Description: W3/D2 - Back + Biceps

1.	Wide Grip Lat Pulldowns 4 x 15, 12, 10, 10 (increase weight)

2.	T-Bar Rows (Landmine Rows) 4 x 12 reps

3.	Reverse Close Grip Pulldowns 4 x 10-12 reps (using handle of choice)

4.	Hammer Strength Mid Row (Standing) 4 x 10-12 reps

5.	Bent-Over Smith Machine OR Barbell Rows (underhand Grip) 4 x 12 reps

BICEPS:

1.	Single Arm Cable Biceps Curls 4 x 10 reps/arm

2.	Preacher Curls 4 x 10-12 reps

-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.

Lat Pulldowns

- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
- Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
- Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.

T-Bar (Landmine) Rows

- Grab the bar with the palms facing towards your body using the prescribed grip. 
- As you have both arms extended in front of you - while 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. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.

Reverse Close Grip Pulldowns

-Use a machine similar if not available.
-Allow for a full stretch, and pull in from your back, hold the contraction for a second before relaxing.
-Chest up as you drive the handles towards your chest.

Hammer Strength Mid Row (Standing)

- Holding the bar with a supinated (underhand grip), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Bent-Over Smith Machine Rows (underhand grip)

-10 reps/arm
- Start by standing tall, holding a cable bar with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar back to your hips after reaching close to shoulder height.

Single Arm Cable Bicep Curls

- Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Two-arm DB Preacher Curl

W3/D2 - Back + Biceps

Flore

Oh i feel my muscles 😂 i mean this part of body i trained less rhan other and nice that now i start work on my shoulders

Kristina

Michaela

W1/D1 - Shoulders

Lydia Quinones

Jennifer

W1/D2 - Back + Biceps

Love it as always but I do wish you could swap out exercises if you are not able to do one of them!

Laura

Amber

Danielle

W1/D3 - Legs

W1/D5 - Chest + Triceps

Casandream

Demi

Your program helps me not hate quad day as much 😂😂

Kerry

W1/D6 - Legs

W2/D1 - Shoulders

W2/D2 - Back + Biceps

Tiffany Lindsay

Jade

W2/D3 - Legs

W2/D5 - Chest + Triceps

Anonymous

I have the biggest love hate relationship with those squat holds 😂🥵

Kendra

W2/D6 - Legs

W3/D1 - Shoulders

W3/D3 - Legs

I love these work outs! I feel amazing after

maria

W3/D5 - Chest + Triceps

Waiting on the day I can do the squats for 30 seconds without taking a break 😰

W3/D2 - Back + Biceps

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