Name: Playbook - Andrei Deiu - W3/D3 Back
Uploaded: 2022-03-16T17:48:21.521Z
Duration: 45 min
Description: W3/D3 Back

Alexandru

Bogdan

Radu

Jovanni

Mr Zaid Fitness

Lalit

Back:

- Warm up pull-ups 

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

- Close grip lat pulldown 
4 x 8-12 

- Machine low row 
4 x 10-12 

- Cable seated single arm row
4 x 10-12 (each arm)

Superset
- Pec deck rear delt fly 
3 x 10
- DB shrugs 3 x 10

Finisher:
- Hanging leg raises 
3 x 10-15

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

Pull-ups

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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back overhead 
- Focus on engaging your lats as you pull the dumbbell forward to starting position

DB Pullover

- 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

Superset

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the weight to starting position

Close Grip Lat Pulldown

- Press your chest against the machine 
- Lengthen the arms and keep the shoulders pressed down 
- Pull the bar towards you as you bend at the elbows and squeeze into your back

Machine Low Row

- 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

Cable Seated Single Arm Row

- Pec deck rear delt fly 3 x 10
- DB shrugs 3 x 10

- Press your chest against the bench and lengthen your arms in front of you 
- Open the arms laterally and squeeze into you rear delt 
- Move in a slow and controlled manner

Machine Pec Deck Rear Delt Fly’s

- Stand with feet shoulder width apart and a dumbbell in each hand
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Release and repeat

DB Shrugs

- Hang with your legs long and the shoulders pressed down 
- Lift your feet up as you pike at the hips and bring the knees in towards your chest 
- Squeeze into your abdominal wall as you lift the legs

W3/D3 Back

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