Name: Playbook - Day 1 Training - Back Building Aesthetics
Uploaded: 2024-01-07T21:25:03.253Z
Duration: 90 min
Description: Back Building Aesthetics

Anthony Arredondo

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

With a little bend in the knees and keeping your back straight. Perform a row with the t bar attachment. Utilize both normal and underhand grips. If you do not have a t bar attachment combine a straight bar and the triangle attachment.

Landmine Row w/ Triangle Attachment

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing Cable Rope Pullover

- Grab the bar with a wide grip 
- Pull elbows toward your hip engaging your lat
- Extend your arms to return the bar to starting position then repeat

Seated Lat Pulldown(wide grip)

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position, making sure to stretch forward

Seated Elongated Cable Straight Bar Row

Lie face down on a bench set to a 45-degree angle holding two dumbbells hanging down in front of your chest. Squeeze your shoulder blades together to arc your hands away from each other. Keep a slight bend in the elbow throughout. Lift up to shoulder height then lower under control back to the start position.

Incline Dumbbell Reverse Fly

Set safety bars to knee level or slightly below. Lock into position, engage lats, push hips through activating hamstrings and glutes. Squeeze at the top.

Barbell Rack Pull

Back Building Aesthetics

Cesar

Smitty 

ALL CABLE WORKOUT

Paul

Justin

MASSIVE BACK PUMP

I walked out the door of the gym and created a lunar eclipse with my back pump

Erik

I can't scratch my back anymore with this pump

Back Building Aesthetics

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