Name: Playbook - Jake Dean - Back (high volume)
Uploaded: 2023-08-13T17:15:59.423Z
Duration: 40 min
Description: Back (high volume)

Solid workout! I loved how quick and effective it was. Definitely gonna be sore tomorrow 💪🏼

These exercises are incorporated for growth and toning. Add a pause at the peak of each movement, and incorporate time under tension as needed to increased difficulty.

Complete both exercises back to back, rest once both exercises have been completed.

- Drive your elbows backwards towards the wall, engaging your back 
-Add a pause on the squeeze 
-Alternate each arm

Alt. single arm seated row

- Drive your elbows backwards towards the wall, engaging your back 
-Add a pause on the squeeze

Seated rows

Superset

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbow close to your body 
- Engage your lats as you pull
- Extend your arm to return the bar to starting position

Single arm lat pulldown

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip overhand lat pulldown

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Back (high volume)

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