Name: Playbook - Best Fitness - W4/D3: Men’s Beach Blast (Back/Triceps)
Uploaded: 2021-01-18T11:45:25.386Z
Duration: 45 min
Description: W4/D3: Men’s Beach Blast (Back/Triceps)

Today’s workout is another compound lift. Lots of back flexing. Key things for back:
-focus on dragging your elbow back as far as you can
-keep your shoulders down and head up 
-if bent over hinge from your hips like a deadlift. 
Enjoy!

Make sure you have good foot contact and hinge from the hips. Keep some focus on the glute tension for this one. Pull the elbows back and squeeze between the shoulder blades at the top of the movement.

Bent Over Rows

Place your shoulder blades on the bench and keep your hips low (below bench). Look at the ceiling. Keep the elbows only slightly bent. Focus on getting your elbows as far back as you can while keeping the shoulder comfortable. Meaning if you feel a stabbing pain around your shoulder, please stop.

DB Pullovers

Back Compound Set 1

Feel free to use assisted or banded pull ups. No shame in it, we want to be able to get our chest to the bar for a full contraction. If you can’t do that with out the assist please don’t waste the reps.

Pull-Ups

Grab the bar and pretend you’re trying to bend it in half. Try to keep that tension on the bar for the entire movement. Keep the butt and abs tight and don’t over arch the lower back. Focus on pulling the shoulder blades back and pressing your palms towards your thighs.

Stiff Arm Pulldown

Back Compound Set 2

Keep the elbows in front of you for this movement. Pull the elbows down towards your sides and then squeeze them back behind your ribs slightly.

Close Grip Pulldown

For this movement, take a staggered stance. If you’re holding the cable in your right hand, place your left leg in front. Use your front leg for your stability. Bend forward from the hip and pull your elbow back, keeping the elbow low.

Single Arm Cable Row

Back Compound Set 4

Bent at the hips (as always). Pull your elbows back and keep them level with your torso. Press back slowly until the elbow is fully extended, then slowly bring it back down in front of you.

Tricep Kickbacks

Pull your shoulder blades back and into the bench. Keep the weight stacked over your shoulder. Slowly lower the weight until it is by your ears, then extend back up over the shoulder.

Overhead Extensions

Tricep Compound Set 1

Keep the elbow in close to your side to your side. Focus on keeping your thumb out throughout the movement.

Reverse Grip Cable Extension

Place your arm across the body, using a reverse grip again. Adjust the cable to just above your shoulder height. Extend the elbow without moving the shoulder.

W4/D3: Men’s Beach Blast (Back/Triceps)

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