Name: Playbook - Jonah Downey - W1/D2 Back & Triceps + Abs
Uploaded: 2023-04-30T17:24:42.653Z
Duration: 75 min
Description: W1/D2 Back & Triceps + Abs

Mitchell

Make sure to warm up before this workout and most importantly give it your all💪🏽

DB Single Arm Rows

- Hold the bar with your palms facing away from 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

Wide grip pull-up

Superset 1

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Superset 2

Cable Rope Pullovers

Cable Tricep Extensions

Superset 3

DB Skull Crushers

Cable Face Pulls

Superset 4

- With your body in a V-sit position, hands on the floor
- Tuck your knees to your chest 
- Extend your legs out
- Repeating sequence for time or reps

Doable Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Ab Circuit

W1/D2 Back & Triceps + Abs

i have si joint dysfunction this is hard but it helps im only 14lbs over weight thank you im doing it its slow but im doing it

john

Warm Up - DONT SKIP

Cool Down - Post Workout

Great workout. Definitely pumped up 😮‍💨

Brad Rowe

First day. Feel like I have such a strong and quick plan for goals now. 🙌✊🙏 Holla!

W1/D2 Back & Triceps + Abs

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