Name: Playbook - Bethy Red - Week 4: Tuesday- Back
Uploaded: 2022-07-25T19:09:57.989Z
Duration: 45 min
Description: Week 4: Tuesday- Back

Do this workout and finish with machine cardio

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to one side to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position
- Do the other side 
-Do them Together 
-Repeat for desire reps

Alternating Lat pulldown

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

-Set the cable on the highest point 
-Kneel or sit down 
-one arm at a time; with your arm fully extended bring your elbow to your waist 
-slowly bring it back up to the starting point 
-repeat for desire reps
-work the other arm (that’s one set)

Single arm cable pulldown

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull (kneeling)

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

Assisted pull-ups (close grip)

Week 4: Tuesday- Back

Week 6: Thursday- Chest & Tricep

Week 6: Tuesday- Back & Biceps

Week 5: Thursday- Chest & Shoulder

Week 5: Tuesday- Back

Week 4: Thursday-Chest & Shoulders

Week 3: Thursday-Chest & Shoulders

Week 3: Tuesday- Back

Week 2: Thursday - Chest, Shoulders, Tricep

Week 2: Tuesday- Back & Biceps

Sofia

Really had me sweating I love this app really has me set on what to do instead of wandering

Megan

Week 1 Thursday- Chest & Shoulder

Claudette

It was great! I didnt feel awkward in the gym doing these bc i knew what i was doing with the videos you posted! 
Loveddd ittt

Week 4: Tuesday- Back

More workouts from Bethy Red