Name: Playbook - George Bamfo - W2/D4 Back
Uploaded: 2023-07-13T18:43:32.184Z
Duration: 65 min
Description: W2/D4 Back

Umesh

Marc

All 3 grips on the pull ups & lat pull downs  (wide, underhand, neutral grip)

Bicycle kicks

- Keep your back at 45 degrees
- Bring your legs in and out

Canoe crunches

Db Starfish

- Keep your spine in a neutral position
- Engage your core as you bring your knee forward

Cross knee plank

wide grip 3x10 
narrow grip 3x10 
Underhand 3x10

Pull ups (wide grip 3x10)

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.

Underhand Barbell rows

Wide grip 3x10 
Close grip 3x10 
Underhand 3x10

Lat pull down

DB rows

W2/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 🥲💪🏾

Nick

W1/D3 Arms

Tommy

Courtney Javon

W1/D4 Back

W1/D5 Shoulders

Seby

Alexander

W2/D1 Legs

Thomas

W2/D2 Chest

W2/D3 Arms

My shoulders on fire(right one in particular)

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

Terrance

W2/D5 Shoulders

It's tough because I'm recently re-aggravated my knee. I had surgery on so I have to work on my quad strength, so.. it's a tough task, but I have to get it done

W3/D1 Legs

Mann.... couldn't even hit all the reps on bench press after doing everything else. Basically did every set of flat bench til failure. 135 felt like 235

W3/D2 Chest

W3/D3 Arms

W3/D4 Back

Jason

I thought it would be easy but my shoulders definitely feel it

W3/D5 Shoulders

Death! But I feel good af so 🤷🏾‍♂️

CeD Mixon

W4/D1 Legs [Quad focus]

Them man makers ain't nun nice I swear 😤😤

W4/D2 Chest

W4/D3 Arms

Just got a big bag from this one let’s go!!!💪🏾💪🏾

W2/D4 Back

Community

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