Name: Playbook - Andrei Deiu - W3/D1 Back
Uploaded: 2022-09-30T21:33:29.267Z
Duration: 60 min
Description: W3/D1 Back

Juan Gonzalez

Hussein

Yeah bro i am strong day a day 💪🙌👍

Oscar

El-MORADO

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

W3/D1 Back

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