Name: Playbook - Ken Clarke - Back workout & tricep workout
Uploaded: 2024-04-12T16:44:07.487Z
Duration: 45 min
Description: Back workout & tricep workout

Mikel

Santo

Great workouts. It’s be awesome if you could track how much weight you did to track increasing weight. Also, any suggested combination of workouts would be cool - like on day 1 do chest workout #2, followed by back and tricep workout on day 2.

Stephen

Brad

Thanks for the push today, coach 😋💪🏼

Mark

Great start to my Friday, going to be stiff all weekend

Zach Swartz

Solid workout. I think this is a touch back heavy than I was looking for and I’d like the tricep pull downs a touch more diversified

J Alex

Feeling the pump still after that 💪🏾💪🏾

Ronregus

Sergio

Great workout, loved the supersets. Question: was it supposed to be rope Tricep extensions twice? Thanks!

Marco

This was a great workout! I usually hate working out triceps but now I think it might be one of my favorite workouts!

Another great workout. I just started back and having a video with descriptions on how to have proper form is key! I’m a visual learner so this is AMAZING!

Todd

Got a really good pump out of this workout! Initially I thought it was going to be too short, but I was left huffing and puffing. 

My only suggestion is to give us more workouts bud!! Loved it.

Second go at this today—feels good to be incorporating new exercises into my routine! 💪🏼

It’s not necessarily some thing done wrong and that can use improvement but if I could give some opinion it would be to use more of the free weight options rather than machines due to Covid stopping people from going to actual gyms and not having machines at their disposal. Still a great work out, I switched out one of the tricep extensions since there were three in the routine. Thanks

John Paul

Josie

Great training. Looking forward for more exercises!

Reymundo

- 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

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

Bent over dumbbell rows

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

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

Triceps extensions - Cable Rope

Superset

- 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 cable row V Bar

- Keep your core tight
- Raise bar up keeping elbows tucked in
- Hold contraction
- Lower and repeat

tricep extensions - overhead ez bar

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

Back workout & tricep workout

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

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

Allen

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

Back Day - New

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 workout & tricep workout

Community

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