Name: Playbook - Florin fit - Day 1 / Back
Uploaded: 2023-02-04T20:04:12.247Z
Duration: 60 min
Description: Day 1 / Back

Feels good to get back on track again eversince the start of Ramadan. Thank you for this Florin!

Wan  Zafran

Hello Guys!

Welcome to shredded program🔥
I want to give you some important information before you start this program.

-Make sure you have a well-developed diet and a calorie deficit so that you can have very good results in 8 weeks.

-Training is for 5 days a week with weights.

-In the program u will have superset exercise on the first 2-3 weeks

-Make sure u do cardio 3-4 time a week
20 to 30 minutes after workout.

-Make sure during the workout u will have a good muscle mind connection.

-After 2-3 week I will update a new week of workout for u. Until that time make sure u will fallow the 5 workout from this program.

-If u have any questions pls drop me a message.😊

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Back Row superset
-You have to do the normal Row
-And after straight away single arm row (each arm)
-After you finish,rest 60 sec.
-Try to create the best possible pumping🔥

- 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

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the handle up engaging your lat
-Work each arm

Single arm row

Back row Superset nr.1

-Try to increase the weights after each superset.
-Without a break between the two exercises

- 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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Back Superset nr.2

Try to increase the weights after each superset.

- 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

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

Day 1 / Back

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