Name: Playbook - Jack Zuver - Back Day
Uploaded: 2022-03-11T17:34:56.783Z
Duration: 65 min
Description: Back Day

High intensity back day for you all today, make sure to utilize the rest timer on the upper right hand side of the screen and pay close attention to the exercises that require longer negatives.
Let me know what you think!

Grab as wide as you can on the lat bar & pull each rep as far as it takes to feel a big squeeze.
(Pronated Grip)

Wide grip lat pulldown

Lat pulldown Inside Shoulder Width

Go right from the straight arm lat pull downs into the low row.
The key here is to squeeze the lats with every rep and keep your head down.
Reps 1-10 straight arm lat pulldown
Reps 11-20 low row

Straight Arm Lat Pulldown/ Low Row

Keep your head down & roll your shoulders forward.
Hold the first rep for 5 seconds.

High Incline Dumbbell Row

No tempo, just do 8 clean reps and focus on engaging your lower lat.

Slight Incline Dumbbell Row

Hammer Grip Pull-up Long Negative

Outside Shoulder Width Pull-up Long Negative

One side rest while the other side works.
Hold the dumbbell a couple inches out to your side so there is constant tension.
Keep the weight light and reps quick, intensity is the goal here.

Back Day

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