Name: Playbook - Alex Rice - BACK WORKOUT
Uploaded: 2024-03-29T18:23:03.761Z
Duration: 50 min
Description: BACK WORKOUT

It’s back day!! This is all free weights, no cable machine needed!

4 sets | failure pull ups

4 sets | 8-10 pendlay rows

3 sets | 10 (each) single arm chest supported row

3 sets | 12 chest supported rear delt fly

3 sets | SUPERSET
15 Superman’s w/ pull down into 10 (each) bicycle crunch

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control, coming to a dead stop on the floor

Barbell Pendlay Row

- With your chest flat on an incline bench and a dumbbell in one hand
- Pull the dumbbell toward your hip, engaging your lats
- Slowly lower the dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Chest Supported Single Arm Low Row

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders, engaging your rear delts
- Lower with control back to starting position

Chest Supported Dumbbell Rear Delt Fly

SUPERSET

15 Superman’s w/ pull down into 10 (each) bicycle crunch

- Lying on the ground face down, arms extended overhead
- Raise your upper body and lower body of the floor, engaging your glutes
- Pause at the top
- Pull your arms down and back, engaging your lats 
- Extend your arms back to overhead before lowering back down to starting position

Superman w/ Lat Pulldown

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

SUPERSET

BACK WORKOUT

Ellie

Misty

First day using this app and loving it! I’m working out at the gym with the “home” workouts starting the first 6 week program.  Doing the home workouts with more dumbbell use until I’m more comfortable with the gym equipment 😀

BACK WORKOUT

More workouts from Alex Rice