Name: Playbook - George Bamfo - W3/D4 Back
Uploaded: 2023-07-13T18:43:32.423Z
Duration: 45 min
Description: W3/D4 Back

Seby

Marc

Alexander

Cedric Ihegworo

Devin

Jonathan

Mikyas Ayele

WillㅡMenos

Had trouble with the cross body pulls because of my height but the workout was excellent

Tommy

Adam

Jesse Anderson

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

Single Arm Dumbbell row

W3/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

Courtney Javon

W1/D4 Back

W1/D5 Shoulders

Umesh

W2/D1 Legs

Thomas

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

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/D4 Back

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