Name: Playbook - George Bamfo - Day 2 - Back
Uploaded: 2023-10-11T20:18:37.187Z
Duration: 45 min
Description: Day 2 - Back

Drew

At your hips to grab the bar with an overhand grip about shoulder width apart. Pull your shoulders back and down and drive your feet into the floor as you pick up the bar.

Overhand barbell row

Grab the bar with an underhand or overhand grip and pull yourself straight up as if doing a pullup. Allow your legs to help you if needed to assist you with the rep. Perform for the prescribed number of reps.

Inverted rows

Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders. Alternate at the bottom and stand back up which counts as 1 rep.

Bent over alternating rows

Get in a push-up position grab the cable with opposite hand & pull through slow & control.

Cable pull throughs

With a tight core, contract your rear delts to bring your arms backward until you feel a pinch in your shoulder blades. Slowly bring your arms back to the starting position. You should maintain only a slight bend in your arms during this motion. Maintain tightness in your core and rep

Cable rear delts flys

Bring that dumbbell up by your side into a row making sure you bring your shoulder blades together and return back to the starting position

Day 2 - Back

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