Name: Playbook - Arash Rahbar - BACK
Uploaded: 2022-06-22T00:51:11.874Z
Duration: 60 min
Description: BACK

Workout was great definitely felt like my back was on fire, I just haven’t been getting a lot of sleep so I know it could have been better on my part

Patrick

Kwabena

The key here is to get a crazy pump and mind muscle connection woth your lats!!
Get the blood flowing for the rest of the workout!!

Chin and chest up! Focus on pulling through your elbows and not allowing uour arms to overpower

Assisted pull-ups

Bend at a 45 Degree angle with you back arched. Pull using your lats and not your arms. Chest up at the bottom of the movement

Standing cable pullover

Assisted pull-ups & Straight bar pullovers

- Pull to your belly button while pinching your shoulder blades together. - Get a good Stretch forward

Close grip seated row

Pull the bar to your upper chest using an underhand grip with hands about shoulder width apart

Underhand grip lat pulldown

- Turn away from the bar and row towards your hip while keeping your elbow as close to your body as possible
- Engage you lat as you pull the barbell

1 arm barbell row

- Set the bench at 45 degrees. 
- Row to your hips contracting your lower lats. 
- Keep your core tight and stay flat on the bench.

Incline bench dumbbell rows

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbells

- Keeping your chest on the pad, pull uour arms back using your rear delts

Rear delt Reverse peck deck flies

BACK

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

LEGZZZZZZ

D. Cole

Shoulders & Tris

The first set was killer! Have a lot on my mind right now I know I wasn’t as focused as I should have been. I really appreciate that you take the time to put these together for us. Take care coach

BACK & REAR DELTS

Chest & Bi

Woke up late and just did a quick workout with this one.

Active recovery

Killer workout! Definitely felt stronger this time. Thanks again!

Everyday new challenge and is always accepted

Please change your workout split ..bring something new brother

Susant

Legs

Shoulders & Triceps

We on to the mountain top. Everyday is a great challenge and is always accepted

Back & rear delts

Abs & Calves

LEGZZ

You really pushing  me to my limit. Didn’t even know I could go harder

A week and am feeling amazing already can’t wait to see what the future holds

Workout felt great! Arms and chest are burning!

Abs, Calves & cardio

Back and rear delts

Strength is definitely going up, really good workout, shorter but still intense! Thanks again!

It was good ..when will u change the workout splits ??

Was going to hit legs today but woke up to late. Will hit them tomorrow. Great core workout! Core is definitely burning right now!

Workout was great, I know I could have done better though. Was still underestimating how much weight I can lift safely. Thanks again for putting these workouts together

Felt really good! Kinda lost steam near the end, have a lot on my mind right now. Thanks again!

Back day

Just wanted to start week off with a chest workout. Felt a lot better then when I did it the other day, felt a lot stronger and seemed to have an insane pump going!

Shoulders felt and looked really good! Weight still staying in the mid to low 190’s and blood sugar did better today

Felt really good to do a back workout again. With the way life has been lately haven’t been on track. Blood sugar started dropping near the end. Need to adjust some settings and look at at my food in the morning. Been also trying to get a little cardio in everyday. 20 min at max incline for 2.6 or so. Or the stair stepper.

Really felt a lot stronger with this one! Thank you again!!

Well, that’s all I have energy for today. It’s noon, I’m gonna eat a sandwich and take a nap. DONE. 10/10 would pump again.

Robin

Workout felt great! I know I have a mental block on the barbell bench press. Almost impossible for me to get up to or past 245lbs getting form down though, so that’s good.

Chest & biceps

Seany

Leg Day!

The pit squat and both single leg workouts were murder!!!

BACK

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