Name: Playbook - Best Fitness - W2/D2: Men’s 6 Week Beach Body Blast (Back/Tri/Core)
Uploaded: 2021-01-18T11:46:50.886Z
Duration: 45 min
Description: W2/D2: Men’s 6 Week Beach Body Blast (Back/Tri/Core)

Today’s focus is on back and triceps, finishing off with core. There’s a huge temptation to start generating momentum on back and triceps movements, by flinging the elbows or hips. Do not do that! Also, avoid excessively arching the back during rows. That’s cheating. Focus on contractions and make sure you can feel the muscle burn! Let’s get it!

If you can do more than 10 QUALITY pull ups, then you can probably do all working sets without assistance. However, it is totally ok to use a band or assisted pull up machine. On the drop set, if you’re not using assistance already, just add a band or use the assisted pull up

Pull-ups

On this row, we’re going to be doing some significant spinal flexion. Make sure to flex your abs on the way down. Start with very light weight at first, these are very tiring.

Cable Rows

Keep your hands facing towards you (supinated). Pull your elbows down in front of you and squeeze your arms into your side at the bottom

Reverse Grip Pulldowns

Hold cable in one hand and place opposite foot in front of you in a staggered stance. Let your shoulder drop forward at the bottom of the rep and then drag your shoulder blade back to complete the rep.

Single Arm Low Row

Break this movement into 2 parts. First part, flex elbow to around 90. Second part, let your elbow move back over your head. Then extend back up in front of you in one movement to complete the rep.

DB Skull Crusher

Keep your elbows close to your body to keep the focus on the triceps. Elbow can move slightly throughout the movement, but avoid flinging.

Cable Tricep Press-down

Be careful with this movement, if you’re unable to perform them with control, do a knee tuck lying on the floor. Keep abs flexed the whole time, don’t suddenly drop your legs at the bottom. Instead, squeeze through your glutes at the bottom.

Hanging Knee Raise

Make sure to keep your back flat on the bench with your hips tailbone tucked under you. Do not bring legs down past your hips. On the last set, after completing 15 reps, bend the knees and continue until failure.

W2/D2: Men’s 6 Week Beach Body Blast (Back/Tri/Core)

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