Name: Playbook - Florin fit - BACK FOCUS / W1
Uploaded: 2023-02-04T20:04:12.262Z
Duration: 60 min
Description: BACK FOCUS / W1

Wan  Zafran

-This workout is high volume.

-You will get a great pump

-The weights in the first exercise in the superset must be medium to low so that we can perform the repetitions from the next exercise, the one in the superset.

-We must be careful in the execution, must be controlled.

ENJOY 😉💪🏼

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Bar straight arm pulldown

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

Back superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

-Don’t rest between this two sets
-increase weight for rowing every set

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- 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

BACK FOCUS / W1

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