Name: Playbook - Josh Bailey - W3/D3 Back Gainz
Uploaded: 2021-06-07T12:06:03.664Z
Duration: 75 min
Description: W3/D3 Back Gainz

Alain

Darryl

Sedrik

Anonymous

Ryan

Faceless

Alexander

Got me feelin like Baki wit the Demon Back! 🦾

Jamar Akem

Juan

Jhoussua

Gabe

Riquelvi

I was able to do this workout at the hotel and it kicked ass

King

Brandon

Gerald Gray 

Mike

Sirgae Jewell

This is an all in one back workout that has some mass gaining exercises to help you put more thickness and width on your back

This starter will have your back and biceps feeling full and pumped at the beginning of your workout

- Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
- As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you per

Weighted Chin Ups

-Sit on the bench while facing the cable machine.

-Extend your arms upwards to grab the bar with your the back of your hands facing towards you. Your hands should be close to the center of the bar .

-While slightly leaning back, brace your core, bring your shoulder blades down and back, and pull the bar down until it touches the top of your rib cage. 

-Pause briefly at the bottom, squeeze your lats, and slowly return to the starting position.

-Maintain tightness in your core and repeat

Lat Pulldown (close grip)

Back Blaster

-Stand with your mid-foot under the bar (medium stance)

-Bend over and grab the bar (palms down, medium-grip)

-Unlock your knees while keeping your hips high

-Lift your chest and straighten your back

-Pull the bar against your lower chest


Read more https://stronglifts.com/barbell-row/

Barbell Rows

-Set the cable at roughly stomach level, then grab the grip with one hand. 

-On one knee and one foot in front of the other as you pull your elbow as far back behind as you can without rotating your body.

-With your other hand either on your hip or stomach, you really want to focus on not rotating your body as you pull your elbow back, because it will take tension off of the back and core

-Perform on both arms

Single Arm Cable Rows (on knee)

-Sit on the pad facing the rear delt machine and plant your feet firmly on the ground. Your chest should be pressed up against the chest pad and your back should be straight.

-Grab the inside horizontal handles with your palms facing down. Your arms should be slightly bent.

-Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders. 

-Squeeze your rear delts hard in this position and slowly return to the starting position.

Rear Delt Fly Machine

- Start by standing tall, holding a dumbbell in each hand with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the dumbbells back to your hips after reaching close to shoulder height.

Dumbbell Bicep Curls

W3/D3 Back Gainz

Thanks brother, cook books next, keep sending us sauce g .

Matthew

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

W1/D1 Chest Gainz

Was good. Needed something to gradually get back after surgery

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

Darrell Benson

W1/D5 Leg Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W3/D3 Back Gainz

Community

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