Name: Playbook - Ken Clarke - Back Day - New
Uploaded: 2024-04-12T16:44:07.497Z
Duration: 45 min
Description: Back Day - New

Allen

I’m not a huge fan of the deadlift and there wasn’t an easy alternative

J Alex

Mark

Great back day! This one really pushed me! 💪🏼

Steven

Great work out, added some straight arm pull down for extra lat burns

Chad

It was great. Feeling good👍🏻👍🏻

MaanJot

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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
- Increase weight each set

Seated close grip cable row

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards you hips, squeeze the lats at end of movement
- Pause then slowly return to starting position

Bent over cable row - easy bar

- Place hands on your head 
- Raise your upper body
- Pause at the top and come down

Back Extensions

Back Day - New

A solid, well-rounded workout to target all areas of the chest and back!💪👌💯

Santo

Mikel

I was pressed for time so I was unable to complete the last superset

Chest + back

Had to forgo the finishers at the end due to time constraints

Jake

Shoulder & bicep workout

I do dumbbell flat bench and barbell decline and then do regular dips but otherwise great workout

Still love this workout. It’s flexible, fast and a beating

The dumbbell bench press/pec deck flies superset at the end there really got me! The higher reps made it so I had to lighten my weights to keep myself from burning out too quickly! 🔥💦🥵💪

Chest workout

Back workout & tricep workout

Shoulder Day - New

A touch short could use an extra set of 3

First back workout on the app!  Pretty solid!  Super sets are kicking my ass!

Tony

Back Day - 2

Was pressed for time so I was unable to complete the cable crunches at the end there.

Chest - 3

The pull-ups killed at the end but this one felt grrrrrrreat! 💪🏼

Back Day - New 6/15

Tough stuff! Those bodyweight dips at the end were a real challenge! 💪🥵💥

Had to figure out how to get on the bench with dumbbells in order to do the decline dumbbell fly

Back Day - New

Community

More workouts from Ken Clarke