Name: Playbook - Jeff Logan - 4 Set Back Day
Uploaded: 2022-03-23T19:03:01.730Z
Duration: 45 min
Description: 4 Set Back Day

Dylan

Manuel Magaña

Taiwo

Ray Cunningham

Ben Wilkins

4 sets of everything ! Warm up sets don’t count! Lets go ! 

1. DB pull over 
2. Pull ups 
3. T-bar rows 
4. DB deadlift to upright 
5. Supinated Barbell row 
6. Hex Bar Deadlift

- use bench to place back on
- legs together 
- elbows slightly bent 
- use lats to extend and lower the weight

Dumbbell pull-over

- don’t swing 
- tight grip 
- full ROM

Pull ups

- flat back / tight abs
- retract scapula / let arms fully stretch for full range of motion (ROM)
- let the squeeze of your shoulder blades & lats initiate the pulling motion

T-Bar Rows

- 1 dumbbell deadlift + 1 upright row = 1 total rep

Dumbbell deadlift into upright row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Using an underhand grip, pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower down in a controlled motion

Bent over supinated barbell row

- tight core 
- don’t squat the weight, deadlift it 
- chest up

4 Set Back Day

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4 Set Back Day

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