Name: Playbook - Gainsbygaines Fitness - Big Back #1
Uploaded: 2021-01-18T11:45:03.776Z
Duration: 60 min
Description: Big Back #1

This workouts is all about control. Don’t ego lift heat, you’re searching for good contractions and form.  It would be best done with a partner to keep the pace up. Your rest time will be while they’re working, and you keep going back and forth.

This will be a pyramid set. If you can, choose 4 different weights that will get heavier for each set.

Ex. 10 reps bodyweight, 8 reps 20lbs, 6 reps 30lbs, 4 reps 40lbs

Weighted pull-ups

Take your time here. You should really feel a stretch in the lats in the way up and get a big squeeze at the bottom.

Straight arm lat pull down. Using close grip

As heavy as you can while still being under control. Reps are each arm.

Single arm dumbbell bent over row

Pause at the top from 1 seconds and control the release. It’s ok for the weight to be a little lighter as long as your able to pull the elbows all the way through and squeeze the back.

Seated machine row

Wide grip Lat pull downs

Incline lever row

Big Back #1

Dead ball circuit

Marquis Hardin

15 minute full body kettlebell workout

Cable-Only Leg workout

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Hiit core workout with sliders and dumbbells

The workout was challenging enough that I felt like I really worked my entire body without attending the gym.

Big Back #1

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