Name: Playbook - Andrei Deiu - W1/D3 Back
Uploaded: 2022-09-30T21:33:29.143Z
Duration: 45 min
Description: W1/D3 Back

killer back workout, I feel like there were too many exercises for the mid section of the back ( thickness) & not enough for the width, maybe in the next week the focus will be more in that area 🦾😎

IG Genaro Athletics

Cristian

Keving

Eugen

Javier

Umer

Sahib

Ryan Aurelio

Carlos

Alexandru

Omg…a fost un antrenament pe cinste 🥵🥵 super program🤩🤩💪💪💪

Martin

Talha Riaz

Aryan

Flavian

Tristan

It’s paining from yesterday workout, but I’m happy for it. I’ll do it again and again.

Shuaib Yoosuf

Abdullah Saleem

Zain Saleh

I already feel like I am becoming more like Andrei. My muscles are more visible.

Own Shah

FUCK!!! THIS SHIT IS HARD BUT SO DAMN GOOD!!!

Yurii

Love it! I waus wondering why the last exercise and only one for abs? Was great!

Mitchel

Awesome workout. The crunches at the end really did me in.

Brandon Hanlin

Cel mai bun antrenament de spate!! Pompare maxima si totul foarte bine construit! RESPECT

Mustatea Marius

alin

It was very hard :)) I had doing super series but that is more better for muscles really !!  💪🏼

Luka Sethh

Omar Diaz del Castillo Osorio

A fost un antrenament excelent , unele dintre exerciții nu le-am încercat pana acum dar chiar sunt super interesante , și am avut o pompare foarte bună.

Bogdan

Razvan

Oscar

Excellent 👌 workout 🏋️‍♀️ very useful app

Zubair Kassar

Killer workout complete 💪💪💪💪 my back is broken

Mr Zaid Fitness

Filip

Denise Aguiar

One of best back workout sessions 💪🏻💪🏻

Akash

Christian Castellanos

Ian Rine

Dumitru Rus

Sheng

Back:

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 
4 x 10-12 

- DB single arm row
4 x 10-12 (each side)

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

- Crunches
3 x 20

- 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

- 12 reps each 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

Single Arm Seated Cable Row

Superset

- Lay on your back and press your feet into the ground with the knees bent 
- Lift the shoulder blades off the ground as you engage the upper abs in a crunch 
- Pull the navel to spine

Crunches

W1/D3 Back

Xenos

Amazing workout today! Worked me very hard!!

Alexis

W1/D1 Chest

Hasan

Henric

Crazy workout, mate. The pump is crazy 🙌🦵🦵🦵

W1/D2 Legs

Tharindu

Yamin

W1/D4 Arms

Gabi

W1/D5 Shoulders

Tezaur

Aljasmi

W1/D6 Legs

Victor

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W1/D3 Back

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