Name: Playbook - Janet Calderon - W3/D2: Back Day
Uploaded: 2024-01-02T12:08:53.379Z
Duration: 60 min
Description: W3/D2: Back Day

Julijana

Bibi

Chanel

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Grab the handle with a neutral grip
- Pull down towards the side of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

Perform both exercises back to back.  Increase the weights as the amount of reps go down

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

Stand in front of a cable machine with your feet shoulder-width apart and your knees slightly bent. Grab a straight-bar attachment with a wide grip from the low setting.  

Pull the bar toward your torso while keeping your chest forward and back straight. Pause, then return to the starting position.

Cable Row

Superset 1 back 2.0

This should be a heavy set.  Last 3 reps should be a bit of a struggle.  It’s okay to use a bit of momentum 


Use a slightly wider than shoulder-width overhand grip

Bend forward at the hips with a slight bend in the knee until the torso is parallel with the floor

Pull the bar into the abdomen while keeping the elbows tight to the body

Allow the shoulder blades to protract at the bottom to ensure the primary muscle groups are stretch to the best of their capacity so they can be recruited to the best of their capacity

Barbell Overhand Row

Adjust the cable pulley to about chest height.

Select a weight and hold the handle of the low pulley with your right hand.

Bend at the waist until your torso is nearly parallel to the floor. 

Your legs should be slightly bent with your left hand placed on your lower left thigh. 

Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.

Raise your right arm, elbow slightly bent, to 
the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.

Slowly lower the weight back to the starting position as you breathe in

Single hand rear delt cable fly

Stand comfortably with feet firmly placed on the floor.
Brace the abdominal muscles, straighten the back, keep the head steady.
Curl the cable weight upward toward the chest, breathing out. Only your forearms should move, rising up from the elbow.
Hold at the top of the contraction for one second.
Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension.

Cable Bicep Curl

Superset 2 back 2.0

W3/D2: Back Day

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Lara

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

W1/D5: Glutes

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W3/D2: Back Day

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