Name: Playbook - Frankie Dades - W4/D2 BACK
Uploaded: 2023-01-16T20:27:10.783Z
Duration: 45 min
Description: W4/D2 BACK

- 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

- Pull the attachment in towards your body with a wide grip
- 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 wide grip cable row

- Pull towards your face letting your elbows flare out 
- Engage your back as you pull
- Engage your traps as you pull

Seated row face pulls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

W4/D2 BACK

Hammytron

Tyler

W1/D1 CHEST/TRIS

W1/D2 BACK/BIS

W1/D3 LEGS

W1/D4 SHOULDERS

W1/D5 HIIT DAY

Patrick Sterling

Ooof the pump on that one! My triceps are done for 😅💪☠️

Heather

W2/D1 CHEST/TRIS

W2/D2 BACK/BIS

W2/D3 LEGS

W2/D4 SHOULDERS

Justin

W2/D5 HIIT DAY

W3/D1 CHEST/TRIS

W3/D2 BACK/Bis

W3/D3 LEGS

W3/D4 SHOULDERS/ARMS

W3/D5 HIIT DAY

W4/D1 CHEST

W4/D3 LEGS

W4/D5 ARMS

W4/D6 SHOULDERS

W4/D2 BACK

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