Name: Playbook - Andrei Deiu - W1/D1 Back
Uploaded: 2022-09-30T21:33:29.171Z
Duration: 60 min
Description: W1/D1 Back

Rohai

Alexandru

Ernesto

Hussein

Josue

Amz Sam

Good workout. 2nd time going through this workout plan 💪💯

Marco

This is back workout and I see one exercise related to arms single hand

Srini

Oscar

It was good half way really started to feel
It with the reps

Ishwar

Shubham Avlash

Maxim

Holly Molly! Missed week 1 due to subscription issue but oh man this workout got me into the prepzone right away  back swollen AF!

Haroon

Iosif Pap

Florea Dionisie

Walter

The back pump was insane and felt it through the whole workout

Booby Bertrand

MoneyS

Nikos Papanastasiou

Just the push what i needed after vacation😰 the pump is real 💪🏻🔥

Madars

Andrei Sosa

Deepak Singh

Awesome workout. It challenged me, but at the end it was mind over matter!!💪💯

Mark

Andrei Radu

Back feeling nicee and pumped💪🏽🔥

Gerardo Gutierrez

Pull-ups
Bent over rows: Overhand, Underhand
Cable single arm pulldowns
Single arm seated cable row
Wide pulldowns

Superset:
Cable rope pullovers/ Straight arm pulldown
Cable face pulls

Back extensions

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

Pull-ups (warm up)

Pull-ups. (working sets)

- Place hands at shoulder distance on the bar
- Hinge forward slightly and keep the spine in neutral 
- Lengthen the arms and lower the bar down to your shins 
- Bend at the elbows and pull the bar up as you squeeze into your back

Barbell Bent Over Row - Overhand

- 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 with your feet together and your arm bent at about a 45 degree angle 
- Keeping the elbow in by your side body, pull the cable down and squeeze into your tricep 
- Hold at the bottom for about 2s and return to start with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Pulldown (both sides)

- 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

Wide Grip Lat Pulldowns (last set drop set 15,10,10)

- 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

Single Arm Seated Cable Row (both sides)

- 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

- Grab the rope with both hands with your palms facing down 
- Step back until your arms are fully extended 
- Pull the rope straight toward your face, your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend

Cable Rope Face Pulls

Superset

- On machine, find a neutral spine
- Hinge at the hips as you fold your upper body forward 
- Return to start and engage the back 
- Move in a slow and controlled manner

W1/D1 Back

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