Name: Playbook - Lukas Duncan - Back / Abs
Uploaded: 2023-08-31T02:14:02.320Z
Duration: 75 min
Description: Back / Abs

Will

Awesome back pump. One of the better back workouts I have done in a long time. Added a few sets because I got that into it.

Eric Bender

👉 Pull-downs (plate loaded machine)
➗ 4 Sets x 20,15,12,10 Reps

👉 Standing Rows (plate loaded machine)
➗ 4 Sets x 20,15,12,10 Reps

👉 Incline Bench Barbell Rows
➗ 3 Sets x 12,12,12

👉 3/4 Barbell Deadlift
➗ 3 Sets x 10,8,8

👉 Close Grip Pulldowns
➗ 3 Sets x 15,15,15

👉 Crunch Machine
➗ 3 Sets x 15

60 min treadmill 1.0 incline 2.8 mph postworkout

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

1 Set up an incline bench at around a 30-degree angle. You can also use a propped up flat bench. 

2. Grab a barbell and place it at the end of the incline bench.

3. Lay down on the bench in a prone (facing down) position with your legs at the lower end of the bench. If it's more comfortable, you can put your feet on the floor. This also adds stability.

4. Grip the barbell with a wide overhand grip.

5. Raise the bar as far as possible, pause, and then slowly lower the bar back to the starting position.

6. Repeat for desired reps.

Barbell Incline Bench Row

- Place the bar just above your feet
- Pull up and flex your back
- Lower the weight to knee level
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Repeat for desired number of reps

Partial Deadlifts

- Grab the bar with a close overhand 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

Close grip overhand lat pulldown

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

Back / Abs

Legs (hamstring focused)

Frances

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

Great workout, easily modified for the available equipment.

John

No improvement, just had to improvise do to lack of some equipment.  Great workout altogether!

Terry

Chest / Calves

I love the additional workouts in the app!

Abdullah

Awesome shoulder day. Added a set here and there. But loved it

Shoulders

Biceps / Triceps

Any way to add another exercise? Like abs at the end. So I can log it?

Legs

Michael

Javier

Bicep/Tricep/Calves

Quads / Hamstrings at Redcon1 gym in Boca Raton, FL

Chest

Back/Abs

Shoulders at Miami Iron gym

Amazing 🤩!!! Thanks for keeping it real!

Steven

Loved it! It was a perfect hour long workout and I added failure CG push ups as a superset with the dips at the end . Great arm session!

Back / Abs

Community

More workouts from Lukas Duncan