Name: Playbook - Joseph Jennings - Back & Light Triceps
Uploaded: 2021-12-23T23:39:03.677Z
Duration: 45 min
Description: Back & Light Triceps

Getting a back day in the mix here as we slowly transition into the new split.

Going to hit the triceps lightly again, as that is an area I’m looking to improve on.

This is a great workout to add some mass to your back so you look wide and V shaped!

- Face forward with your chest on the incline bench, arms hanging downward
- Pull towards your lower ribs with your hands facing inwards for a set of 7
- Rotate hands (palms facing down) for another set of 7

Spider Row 14s

- Facing forward with your chest on the incline bench
- Hands inward, extend your arms backwards until they are straight out / parallel with the ground for a set of 7
- Rotate the hands palms facing up for reverse grip extensions (7 reps)
- This one is tough and you will want to drop the weight to one that is manageable
- Seek to control the weight vs throwing big numbers up

Incline Tricep Kickback 14s

- Back against a bench 
- Inside shoulder width grip 
- Pull upwards towards your chin
- Stop once your arms reach your upper chest
- Control the lower down
- Repeat

Back Supported Upright Row

- Wrap the rope pulley around the bar so you can take a hammer grip with both hands
- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position
- Use smaller plates so you can get a full contraction into your chest

T-bar Row (rope grip)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- 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

Back & Light Triceps

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