Name: Playbook - ATO FITNESS by Kayla Rossi - 5.28 | BACK & ARMS
Uploaded: 2023-12-06T19:58:48.798Z
Duration: 60 min
Description: 5.28 | BACK & ARMS

I enjoy doing these workouts more and more everyday!!! Fight through the pain!!!

Derrik Olmstead

- 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

* increase weight each set

Wide grip lat pulldown

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

Pull down superset

Single arm incline pull down

Straight arm pull down - single arm

Single arm Incline cable pull down superset w/ straight arm

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

SUPERSET 1

Sit on cable row Bench. Using rope and Keeping elbows at 90 degrees perform bicep curl.

Seated cable bicep curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

SUPERSET 2

Alternate between a barbell row and barbell rack pull

Barbell row with rack pull

Plate bicep curls

SUPERSET 3

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Pull the attachment in towards your body with a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated wide grip cable row

Cable row Superset

5.28 | BACK & ARMS

Hell yeah!!! I love working out more and more everyday!!!

París

TAWNY

BACK AND BICEPS

Awesome!! Love the Bicep Triset to finish it off!!

Miranda

Iraida

4.26 | BACK AND BIS

I just got destroyed…yet why do I love it 🤣💀
Every workout is worth the pain even though I grow slow 🤣

5.28 | BACK & ARMS

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