Name: Playbook - Jeff Kamalo - Week 1, Day 2: Back Workout
Uploaded: 2021-11-11T16:13:09.958Z
Duration: 75 min
Description: Week 1, Day 2: Back Workout

Terrance Dancey

Peter

Day 2

Exercise 1: Rack Pull 
Exercise 2: Pull Up
Exercise 3: Seated Cable Row
Exercise 4: Lat Pulldown Alt.
Exercise 5: Dumbell Row
Exercise 6: Back Extension(Weighted)

- Stand with a slight bend in your knee and position your feet hip-width apart.
- Push your hips back slightly and lean your torso forward towards the barbell.
- Look straight-ahead and grip the bar with an overhand grip
-

Great exercise to help you improve your deadlift. Perform the movement with good form and slowly increasing the weight

Increase weight after set, make sure you complete the reps.

3sets, 12/10/8

Rack pull

The pull up(compouds) is one of the most effective exercises to strengthening the back muscles. 

4sets, Failure

Pull Up

Great exercise to build up your upper body strength.

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Seated Cable Row

Alternative Lat Pulldown. Wide grip 5 reps, Normal grip 5 reps, Narrow grip 5 reps. Great one for the muscle endurance.

3sets, 15/15/15

Lat Pull Down (Altnerative)

Great compound(Biceps, Shoulder, Lats) exercise to build up your upper body strength. 

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Dumbell Row

Great to work the lower back muscles, but also the hamstrings and glutes. Will help you improve your deadlift.

3sets, 12/12/12

Back Extension (weighted)

Week 1, Day 2: Back Workout

Week 2, Day 2: Back Workout

Week 2, Day 1: Chest Workout

Week 1, Day 5: Arm Workout

Week 1, Day 4: Shoulder Workout

There is no information about number of reps and series of the barbell good morning. 
I asked through chat, but I didn’t have any answer.

Week 1, Day 2: Back Workout

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