Name: Playbook - Christopher Kellum - W1/D5 Back+Abs
Uploaded: 2023-10-09T17:08:30.577Z
Duration: 50 min
Description: W1/D5 Back+Abs

Marisol Del Villar

This is the second workout of the week for back. Sculpting a building a back is huge for competing in a show. This part of phase 1 of the three. I highly recommend doing this to get a built and shredded back.

- Take a neutral grip on parallel pull-up bars, hanging freely with your arms extended. This will be your starting position.
- Pull yourself up by flexing the elbows and extending the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
- Pause at the top of the motion before lowering yourself to the starting position.

*you can add weight if its too easy

This is only five reps so focus on a controlled eccentric and concentric motion( lowering and raising) Really feel that stretch in your lats at the bottom if

Neutral grip pull up

These three workouts are to be completed in a row then take a 60 second break and repeat. A super set is when you go from one workout to the next without a break this should be done with lower weight. Again focus on the concentric and eccentric phase. Try and build that mind to muscle connection on each rep and I guarantee you will feel a nice back pump!

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back

Wide grip lateral pull down

-Sit on a bench facing an adjustable cable machine with a straight-bar attachment positioned at the high setting. 
-Fully extend your arms upward to grab the bar, your hands three to five inches apart and both palms facing your body
-Keeping your shoulders down and back, maintain a slight arch in your back and pull the bar down until it touches your chest. 
-Pause, then slowly return the bar to the starting position.

Underhand grip lat pull down

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.

Neutral grip lateral pull down

Lat pull down superset

*1 Second hold at the top each rep 
Choose a flat bench and place a dumbbell on each side of it.
- Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. 
Rest is while you perform the row on the other side

Dumbbell row left 1 second hold

dumbbell row right 1 second hold

-Start standing tall facing a cable attached higher than your shoulder height.
-Back away from the cable.
-Keeping your arms straight, sit into an athletic stance with you feet about hip width and your back flat.
-Keep your chest puffy and roll your shoulders back and down.
-Pull your arms down to the side of your body and focus on squeezing your shoulder blades together.
-Pull until your arms pass your thighs.
-Bring the arms back up in front of you until they almost touch the horizon.

Cable lat pullover

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Lighter weight higher reps. focus on form and squeezing your back at the top of the rep

this can be done with DB if you don't have a barbell

Bent over barbell row

- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.

Rear delt cable flys

This is a body weight circuit designed to hit every area of your abdominals 👊🏽 beginners can hit 1 round. If 2 rounds is easy go for 3 or add some weight

The goal is to mimic a bicycle motion with forward motion! Recommend doing this on a cushion mat

Forward bicycles

The goal is to mimic pedaling backwards like you would on a bike. Keep your core engaged and reach for the ceiling

Reverse bicycles

This can be done with hands overhead or on the ground to your side to make it easier

Overhead In and Outs

This is another in and out variation this one you are going to extend and then hug around your legs

In & out hugs

You are going to get a wide base and reach to your leg with the opposite arm and perform a swipe across to the next leg and repeat with the opposite arm

Windshield wipers

These are scissors each rep
You will hold the position for 2-3 seconds then perform a scissor motion and repeat with the opposite leg. The legs never touch the ground so it’s like a 6 inch hold at the bottom while the other leg is elevated 🔥

Scissor holds

Have you feet touching and legs out to the side the goal is to elevate your hips off the ground using your core

Hip rock n’ raise

This is a 2 part movement you can start with the V up motion then move into the sit up (roll up) . V up = 1 rep then the roll up = 2 reps all the Way to 25

V up Roll ups

This is the cross body crunch you will perform 25 reps each side

Cross body crunch (L)

Cross body crunch (R)

The heel taps are going to hit the lower abs. For this elevate your shoulders off the ground into a low crunch and away back and forth tapping your heels for 25 reps

Heel taps

Bring your elbow to your quad on each rep use your opposite arm for support on the ground in front of you. Complete 25 reps each side

Oblique V ups (R)

Oblique V ups (L)

Perform with your legs straight out I recommend cupping your hands and to complete this rep you need to tap the floor. One rep equals tapping both side

Mason twists

Core burnout 🔥

W1/D5 Back+Abs

First day back after a back injury. Good challenge!

Noah

W1/D1 Back+Cardio+Abs

W1/D2 Chest

Great leg workout. The run at the end definitely irons out the legs after smoking them. I incorporated 30 jump rope skips to keep the HR up in between sets and enjoyed the calf burn.

Garrett

Not bad. Considering I do not like to workout my legs.. haha.

Clifton Thigpen

SO GOOD! I didn't think I'd like the 30-60s at the end, but the full 15 minutes wasn't too bad. Challenging, but doable!!

W1/D5 Back+Abs

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