Name: Playbook - Jeff Kamalo - Week 2, Day 2: Back Workout
Uploaded: 2021-12-14T21:40:00.739Z
Duration: 90 min
Description: Week 2, Day 2: Back Workout

Terrance Dancey

Day 2

Exercise 1: Deadlift 
Exercise 2: PULL-UP Close Grip
Exercise 3: Barbell Row
Exercise 4: Dumbbell Incline Row
Exercise 5: Straight Arm Pulldown
Exercise 6: Dumbbell Pullover
Exercise 7: Barbell Shrugs

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

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

4sets, 12/10/10/8

Deadlift

- Hold the bar with your palms facing you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended


3sets, Failure

Pull-up Close Grip

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

3sets, 12/10/8

Bent over barbell row

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

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

3sets, 12/10/8

Dumbbell incline row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

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

3sets, 12/10/8

Rope straight arm pulldown

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

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

3sets, 12/10/8

Dumbbell pullover

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly


4sets, 15/12/12/10

Shrugs

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 2, Day 2: Back Workout

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