Name: Playbook - Andrei Deiu - Back
Uploaded: 2022-09-30T21:33:29.137Z
Duration: 45 min
Description: Back

Quang

El-MORADO

Alex

Hussein

Florea Dionisie

Alin

Ahsan Akhtar

Marat

It’s was amazing always pushing it to a whole other level trying to achieve my goal plus I bought the supplements that you take best investment ever

Jorge

Aleš

Laurentiu Dan

Jorge Castillo

Oscar

Please suggest some nutrition plan soo its easy to improve the app

Mohan

Ionut

Salvatore

Serban Claudio

Hard😂 joking, it was Al right , I enjoy it ,

Alexandru

Warm up with pullups 2-3 sets (no need to go full in)

- Lat pulldown 4 x 10-12 
- Barbell bent over row - underhand 4 x 8-12 
- Seated cable row 3-4 x 10-12 
- DB single arm row 3-4 x 10-12 (each side)

Superset
- Cable rope pullover 3 x 10
- Single Arm Seated Cable Row 3 x 10 (each side)

- Hang with your arms lengthened and shoulders pressed down 
- Pull your head up towards the handle bars and open through the chest

Pull-ups

- 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

- Place hands at shoulder distance on the bar (underhand grip) 
- Hinge forward slightly and keep the spine in neutral 
- Lengthen the arms and lower the bar down towards your shins 
- Bend at the elbows and pull the bar up as you squeeze into your back (keep elbows pulled into the midline of your body)

Barbell Bent Over Row - Underhand

- 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

- Support yourself using your opposite arm and knee
- Row dumbbell to your hip while retracting your shoulder back
- Lower the dumbbell with control 
- Complete desired reps then repeat on the opposite side

DB Single Arm Row

- Cable rope pullover 3 x 10
- Single Arm Seated Cable Row 3 x 10 (each side)

- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the rope toward your thigh until the lats are fully contracted and then slowly lower under control

Cable Rope Pullover/Straight Arm Pulldown

- Place one foot on the ground and one on the machine (same leg as working arm) 
- Lean forward slightly to fully lengthen the arm in your starting position 
- With force, pull the handlebar towards your chest as you squeeze into the back as you sit up straight 
- Return to starting position slowly, with control
- Complete desired reps then repeat on the opposite side

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