Name: Playbook - Andrei Deiu - W2/D3 Back
Uploaded: 2022-03-16T17:48:21.487Z
Duration: 45 min
Description: W2/D3 Back

Abdullah Saleem

Alexandru

hussein

Zain Saleh

Bogdan

Abhishek

Zubair Kassar

Mohammad

Wonderful exercise great 👍 I am very happy thank you so much #3dgains thanks i am excited new exercise

Mr Zaid Fitness

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

W2/D3 Back

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