Name: Playbook - Alexandra Yaeger - BACK ATTACK GYM
Uploaded: 2024-03-15T21:45:10.262Z
Duration: 45 min
Description: BACK ATTACK GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

Loved this upper body!! Back muscles burning!!

Valentina Loiero

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lateral Pull Down

Attach a single grip handle to the rowing station.
Then, sit on the bench and grip the handle with your left hand.
Now, sit back on the bench and pull the handle back as far as you can while contracting your back muscles. Exhale during this portion of the movement.
Slowly reverse the motion until your arms are extended straight.
Complete the ideal number of reps for the exercise.
Then, perform the exercise with your right arm.

Seated Single Arm Row

- Stand tall, with feet hip-width apart, knees soft and hips bent slightly.
- Grab the cable rope or bar attachment from overhead, and pull toward your thighs without bending at the elbows.
- Maintain engaged abs to avoid arching, and reach back to the starting position slowly.

Straight Arm Pull-Down

Circuit

Assisted Push-Up

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. You can perform this exercise standing or seated, facing the cable.

Face Pulls

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

Place the end of an empty barbell into the corner of a room.
Rest a heavy dumbbell or some weight plates on it to hold it down.
Load the opposite end of the bar with plates and straddle it.
Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

T-Bar Row

DB Pullover

BACK ATTACK GYM

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

SHOULDER FOCUSED DB

Jennifer

UPPER BODY + ABS

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Noelle

UPPER BODY CRUSH

Tina

Shannon

Lindie

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

BACK ATTACK GYM

Community

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