Name: Playbook - BodyByBerg - Back Day: Week 1,Day 3
Uploaded: 2022-10-09T14:24:27.841Z
Duration: 45 min
Description: Back Day: Week 1,Day 3

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Pull up until your chin reaches over the bar
- Slowly lower back down

Pull-ups

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

Back Day: Week 1,Day 3

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