Name: Playbook - Andrei Deiu - Monday: BACK
Uploaded: 2022-09-30T21:33:36.915Z
Duration: 45 min
Description: Monday: BACK

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back overhead 
- Focus on engaging your lats as you pull the dumbbell forward to starting position

WARM UP: DB Pullover

DB Pullover

- Get a wide grip on the bar 
- Bend at the elbows and pull the bar down towards your chest as you lean back slightly 
- Keep spine long and shoulder pressed down

Lat Pulldowns (Increase weight every 2 sets)

- Stand with hips a little wider than hips distance and hinge forward with a long spine 
- Start with the arms lengthened and the shoulders pressed down 
- Pull the bar towards your belly button as you squeeze the elbows in by your side body 
- Squeeze in between your shoulder blades as you lift the bar

T-Bar Row

- Start holding the handlebar with your arms long and your feet pressed against the machine (lean forward slightly) 
- Pull the handles to your chest as you squeeze into your back for 2s 
- Move in a slow and controlled manner 
- You can allow the shoulders to come forward slightly as you lengthen the arms in preparation to pull

Seated Cable Row (Increase weight each set)

- Press your chest against the machine 
- Lengthen the arms and keep the shoulders pressed down 
- Pull the bar towards you as you bend at the elbows and squeeze into your back
-Every 4 reps pause at the bottom for 4 seconds

Monday: BACK

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