Name: Playbook - Lukas Duncan - Back / Abs
Uploaded: 2023-08-31T02:14:02.385Z
Duration: 75 min
Description: Back / Abs

👉 Cable Rows
➗ 4 sets x 15,15,12,12

👉 Plate Loaded Row Machine
➗ 4 sets x 12,12,10,10

👉 Pin Loaded Row Machine
➗ 4 sets x 15,15,15,15

👉 Plate Loaded Pulldowns
➗ 4 sets x 12,12,10,10

👉 Hyperextensions
➗ 3 sets x 15,15,15

👉 Decline Crunches
➗ 3 sets x 15,15,15

- 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

- 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. Sit on the machine with your feet firmly on the footrests and your knees slightly bent.

2. Grasp the handle attachment with both hands, with your palms facing inward.

3. Keeping your back straight and your core engaged, pull the handle towards your chest by contracting your back muscles.

4. Stop when your elbows are at a 90-degree angle and your hands are next to your chest.

5/ Slowly release the handle back to the starting position.

6. Repeat for the desired number of repetitions.

Pin loaded row machine

- 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

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

1. Lie on your back with your knees bent and your feet flat on the floor.

2. Place your hands behind your head or cross them over your chest.

3. Engage your core and lift your shoulders off the ground, keeping your lower back flat on the floor.

4. Pause at the top of the movement and slowly lower your shoulders back down to the starting position.

5. Repeat the exercise for the desired number of repetitions.

Decline 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

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

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

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