Name: Playbook - Ivan Ivanov - 🔥BACK - Mass & Width workout 🌪🔥💀
Uploaded: 2021-08-20T13:39:44.879Z
Duration: 45 min
Description: 🔥BACK - Mass & Width workout 🌪🔥💀

Ilya

🔥This is a workout oriented towards building mass as well as width to your back! 

You have perfect combination of row and pull down movements as well as single arm work to ensure proportions and symmetry! 

Always follow guidelines and instructions for best results! 

Focus on controlled work - never rush! Control your movements and focus on eccentrics for adding more and more muscle tension! 

Let’s work 🔥

1. Adjust the assist machine to a weight you feel comfortable with 
2. Pull scapula down ( shoulders down and off your ears ) before attempting each pull up rep 
3. At the top pause for a second and squeeze your back and lats together 
4. Keep elbows internally rotated and don’t let them flare out

Assisted Pull Ups

1. Lie face down on a bench - Incline 30 degrees 
2. Pull back scapula and shoulders down and off your ears 
3. Keep elbows in and close to body 
4. Pull right up squeezing the middle of your back together
5. Release down slowly

Prone Dumbbell Row

1. Grab the bar with your palms facing forward and thumbs over the bar 
2.Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                
3. Keep elbows slightly rotated inwards - pull scapula down 
4.Bring the bar down to your upper chest engaging your back as you pull
4.Pause and return to the initial position"

Lat Pull Down

1. Keep a straight posture - shoulders down and off your ears
2. Grip the handle with tour thumbs over 
3. Fully stretch your arm out 
4. Pull back scapula before your row 
5. Row while keeping elbow down and close to the body

Single Arm Horizontal Row

1.Sit upright holding the handle with your arms straight out in front and your back flat.
2.Pull the handle straight in to your chest, bending at the elbows and squeezing your shoulder blades together.
3.Keep shoulders down and off your ears - elbows close to your body 
4.Release the handle returning to starting position. Remain upright throughout and do not sway back and forth.

Seated Wide-Grip Cable Row

1.Grasp the bar using a reverse shoulder-width grip with your arms extended straight overhead.

2.Pull the bar down in front to the top of your chest, bending at the elbows.

3.Straighten your arms fully, returning the bar to the top position.

🔥BACK - Mass & Width workout 🌪🔥💀

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