Name: Playbook - Gabe Souza - Back Workout
Uploaded: 2021-10-22T15:14:12.922Z
Duration: 45 min
Description: Back Workout

Wilfredo Rivera

Robert

Get shredded with this back and bicep workout. There’s a lot of exercises so make sure to stay focused and avoid distractions.

- 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

- 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

- 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

- Set the cable at the top
- Sit down 
- Pull the cable behind your head 
- Squeeze your biceps 
- Return to the starting position

Seated cable bicep curl

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows 2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

'- Keep your core tight and avoid swinging
- Supinate (twist your wrist inward) at the top of the movement

Alternating dumbbell curls 2

Superset

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Back Workout

It was good man, ive been following for a while now. We’re around the same size but my muscles aren’t even close. I’ve been training on and off since high school but being in college and working full time as a tile and marble layer my diet always goes off track because sometimes I need to grab something quick to eat so I always over eating some days or under eat. Got any advice

Back Workout

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