Name: Playbook - Derick Ansah - Cobra Back 🐉
Uploaded: 2022-11-27T22:11:32.393Z
Duration: 30 min
Description: Cobra Back 🐉

Christopher

The focus here is targeting the back muscle. This at home workouts is effective for helping the back muscles grow. The more these workouts are completed the better the results.

- chest flat on the bench in a incline position 
- keep chest on the bench 
- bring the dumbbells up as far as you can

Reverse flys

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders
- keep your head on the bench

Bent over pulls

- keep one arm on the bench and row 
- drag the dumbbell towards your back 
- hold it back there for 1 second before come back down

Single rows

- keep your stomach on bench  
- Raise your upper body engaging your glutes and lower back
- Pause at the top and come down

Modified Hyperextension

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- holding the back of a bench keep core engaged 
- all 3 moves count as one 
- perform a leg raise,leg tucks and around the world

Core finisher

Cobra Back 🐉

Yonnel

Razadh

Pietro

3D DELTS 💎

Dhya Al-Leswas

(DB ONLY) Chest&Core Combos 🍁

You want a beach body, this workout speaks for it self.. gotta put in the work! Love these workouts…

Upper Body Training

Like nike, just do it!! Work is solid gold!!

Upper body (Core focus)

Biceps - Triceps

Full Body Combos ⚡️

🥵Fat Burner 🥵

Reach for that god body! The course is worth 10x more…

Upper Body Combos 🐐

Shredded Shoulders ⚒

Great workout, earned my dinner for sure.

Shawn Porter

Legs Builder 📍

Pretty good ! That pump feels nice 💪🏾🔥

Cobra Back 🐉

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