Name: Playbook - Bethy Red - Week 5: Tuesday- Back
Uploaded: 2022-07-25T19:09:57.977Z
Duration: 45 min
Description: Week 5: Tuesday- Back

Do this workout and finish with machine cardio

- Grab the bar with a close overhand 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 bar to starting position

Close grip overhand lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Start in with the handles  in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt  fly machine

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

Week 5: Tuesday- Back

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