Name: Playbook - Brad Jackson - Gym Back Workout
Uploaded: 2022-05-08T07:18:32.541Z
Duration: 45 min
Description: Gym Back Workout

Workout summary
- Bent Over BB Row
- Lat Pull Downs
- Rope SASS Rows with Bent Over Reverse DB Flys (superset)
- DB Shrugs with SA DB Rows (superset)

1. Bend over at 45 degrees (hip hinge)

2. Row to your belly button keeping your elbows tight 

3. Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

1. Place your grip on a comfortable position on the bar

2. Make sure you’re locked down by the thighs 

3. Pull the bar down towards the top of your chest, keeping your elbows tucked and squeezing your shoulder blades 

4. Control the weight back up to full elbow extension, making sure to minimise swaying

Lat Pull Down

1. Set a cable with a rope attachment to a higher position to your shoulders

2. Hold rope attachment at the bottom and position body into hip hinge with arms extended towards anchor point

3. Pull rope towards hip, keeping elbows in a semi-locked position. Hinge angle should increase whilst hands are moving towards hips.

4. Squeeze scapulas at bottom position before returning to start

Rope SASS Row

1. Begin tipped forward at the hips with a dumbbell in each hand

2. With a slight bend in the elbows and arms extended below your chest

3. Raise the dumbbells up until your arms are in line with you shoulders 

4. Lower with control back to starting position

DB Bent Over Reverse Flys

Superset

1. Keeping your arms straight, roll your shoulder back 

2. Shrug your shoulders up towards your ears 

3. Pause for full contraction

Dumbbell Shrugs

1. Place one dumbbell in hand and other hand onto a bench

2. Lean on bench hand and let dumbbell rest under shoulder keeping back straight

3. Pull dumbbell up towards the side of your hip, keeping elbow close to body

4. Stop when elbow is in line with back and squeeze

5. Slowly control the weight back down to starting position

NOTE: repetitions programmed are total of each arm

Gym Back Workout

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