Name: Playbook - Jesse Marvin - Back
Uploaded: 2023-04-27T17:46:38.855Z
Duration: 90 min
Description: Back

Ruben Rodriguez

Noah

Jonatan

Rather you’re using a machine, barbell or dumbell. Keep a wide grip and row to your chest or even towards neck to get maximum upper back

Wide grip chest supported row

Just like a row but only worry about protracting and retracting shoulders. But if elbow bend is okay

Wide grip chest supported shrug

Keep chine tucked into your chest and pull toward stomach to better isolate the lats

Chest support close grip row rounded back

Keep arms mostly straight and try to use your lats to retract back as far as possible

Chest supported close grip shrug

Do a thumbs down grip and fly your knuckles down behind your bum. I prefer to slightly hold a shrug throughout to keep my lats out of it

Pronated Rear low cable fly

Again tuck the chin into chest and use a thumbs up grip and fly your pinky’s together and reach towards ground for low lat

Lat Rear low cable fly

About shoulder width grip and rowing down to stomach

Reverse grip pulldown

First half of reps alternate from contraction and second half alternate from stretch

Alternating row

Row as high up behind your body as possible

Rear delt row

Back

Kyle Freeman

David

Chest and triceps

Homer

I can’t even type this right now my shoulders are so pumped! I love these workouts.

Eddie

Shoulders

Gonna be tough grabbing the steering wheel to drive home

Connor

Biceps forearms

Such a great posterior chain pump 🤘🏼

I want big hamstrings and this workout is definitely making me feel the pump! Can’t wait for my hammies to get BIG!

Hamstrings/ calves

Another rough one. Happy to see my numbers going up though!

I had to really focus on walking around the gym without looking like a fool. My legs are smoked check 😂 you’re not playing with these workouts, but I can see my calves now 🥹

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