Name: Playbook - Day 1 Training - MASSIVE BACK PUMP
Uploaded: 2024-01-07T21:25:03.113Z
Duration: 90 min
Description: MASSIVE BACK PUMP

Paul

Justin

Smitty 

Wyatt

Matthew kelk

Mike

Colton

Cesar

* Take a warm up set to feel out/calculate the weight used for working sets*

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/ T Bar Attachment

Holding a dumbbell in one hand, bend over to place your opposite knee and hand on a bench to support your body weight. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Pull the dumbbell to the side of your waist, squeeze your lats and control the weight back down to starting position.

Single Arm Dumbbell Row on Flat Bench

- 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

With your hand slightly wider than shoulder width exhale and initiate the downward pull by first depressing (lower) your scapulae, then pulling the bar downward towards the top or mid section of your chest. Attempt to pull in a motion that drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso.

Seated Lat Pull Down

Stand facing the cable with it set on the lowest spot. Using a straight bar with an underhand grip, bend at the hips and lean forward. Pull the cable towards your bellybutton keeping your elbows tight to your body and squeeze. Then control back to starting position.

Standing Cable Low Row (Underhand)

Using the triangle attachment or two single hand attachments. Perform a pull down keep your elbows tight to your sides and pull with your back and not your biceps. Think lead with your elbows.

MASSIVE BACK PUMP

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