Name: Playbook - George Bamfo - W1/D4 Back
Uploaded: 2023-07-13T18:43:32.164Z
Duration: 45 min
Description: W1/D4 Back

Nick

Tommy

Courtney Javon

Umesh

Seby

Quick and effective! Bamfo’s programs are usually a bit longer however this back-day circuit did the trick 👌🏾💪🏾

Terrance

Amazing workout really tough but overall it’s fantastic I feel good

Franky

If you're missing working with a personal trainer, this is the program.

- Rotate your torso
- Engage your core as you bring your elbow towards your knee

Standing ab twists

- As you come up engage your core 
- Touch your foot with your opposite hand 
- Return to the starting position with a controlled movement

Starfish crunch

In/out v ups

Wide grip pull ups

Wide grip 3x10
Underhand 3x10
Neutral grip 3x10

Underhand Pull ups

wide grip 3x10 
neutral grip 3x10 
Underhand 3x10

Neutral grip pull ups

Underhand Barbells rows

Wide grip 3x10 
Close grip 3x10 
Underhand 3x10

Lat pull down

DB 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

W1/D4 Back

Man, I haven’t felt a burn like this in awhile! Good stuff! Can’t wait to get through the other workouts George 💪🏾

Jamar

That was fye, really enjoyed this work out 💪🏽💪🏽

Mylan

This was hard, but I couldn't complete all the reps but I didn't give up.

Rohman

W1/D1 Legs

Definitely a killer‼️ 💪🏽💪🏽 about to start using his workouts

Dasmine

Keiyan Price

W1/D2 Chest

Trying kills these arms mane 🥲💪🏾

W1/D3 Arms

W1/D5 Shoulders

Alexander

W2/D1 Legs

Thomas

Marc

W2/D2 Chest

W2/D3 Arms

W2/D4 Back

My shoulders on fire(right one in particular)

Quick and efficient this shoulder workout hit every node and did the trick for me

W1/D4 Back

Community

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