Name: Playbook - Gianna Cestone - Back Workout
Uploaded: 2023-10-25T05:50:50.097Z
Duration: 60 min
Description: Back Workout

This is a back and bicep workout that does require gym equipment! This workout takes about an hour to complete!

Make sure that when you do assisted pull ups (or even any pull ups), you engage your lats prior to lifting yourself up!! You’ll see how I do it in the video. It’s the first thing I do once I put my hands on the bar! Do as many repetitions as you can until failure

Assisted Pull Ups

This is a high row machine! Make sure to engage your lats prior to rowing the weight. Do what weight feels comfortable but challenging enough to complete 8 repetitions. Slowly release the weight back up to the top and repeat 8 times.

High Row Machine

Machine single arm row:
- engage your lats
- 8 reps per arm
- slow reps

Seated Single Arm Machine Row

Cable lat pull down:
- engage your lats
- keep your hands a bit wider than shoulder width apart
- pull the bar down to the top of your chest
- slowly release

Cable Lat Pull Down

Seated single arm cable row:
- 8 repetitions per arm
- do not rock forward and back to compensate for the weight
- engage your lats
- slow repetitions

Seated Single Arm Cable Row

Cable pull down:
- angle your body
- place your hands over the bar at about a little wider than shoulder width apart
- engage your lats
- bring the bar down to your hips and back up

Back Workout

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