Name: Playbook - George Bamfo - W4/D4 Back
Uploaded: 2023-07-13T18:43:32.601Z
Duration: 65 min
Description: W4/D4 Back

Tommy

Marc

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

Cedric Ihegworo

Vlady Mwamba

Keep them coming bro, this paired with your playlist for my 4:30am session this morning banged!

Samuel Bibby

Muscle building back workout. 
Keep the it intense with short rest times.

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

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

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

Get in seated position, slowing pull the cable make sure you don't twist from your waist or your torso.

Single arm Cable 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

W4/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

Seby

Alexander

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

W4/D4 Back

Community

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