Name: Playbook - William Everett - Volume Back and Bicep Day
Uploaded: 2022-11-06T17:26:43.411Z
Duration: 76 min
Description: Volume Back and Bicep Day

Intense high volume back and bicep workout!

Controlled eccentric squeeze through the entire movement

Close Grip Pullover

- Grab the bar with a neutral grip
- 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
- Control the eccentric

Neutral grip lat pulldown

- Place hand on top of an incline bench 
- Grab a Db with the opposite hand
- Drive elbow up and back like starting a lawn mower 
- Control the eccentric 
- 12 reps each arm

Incline Db Row

- Set up spot rack around mid thighs 
- Place hands on bar
- Chest up, Shoulders back, keeping back spine neutral/ straight 
- Then stand up 
- Increase weight each set 
- Last set drop back down and go to about RPE @5 and go until failure

Rack Pulls

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position
- 12 reps each arm

Plate loaded machine low row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Volume Back and Bicep Day

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