Name: Playbook - Lukas Duncan - Back/Abs
Uploaded: 2023-08-31T02:14:02.365Z
Duration: 80 min
Description: Back/Abs

👉 Close grip pulldowns
➗ 5 sets x 20,15,12,10,10

👉 Chest supported t bar row
➗ 4 x 8-12

👉 Single arm row machine (LOVE THIS ONE @elev8tionfitness)
➗ 4 x 8-12 each arm

👉 Cable Rows
➗ 3 x 12-15

👉 Cable pullovers 
➗ 3 x 15

👉 Decline ab crunches
➗3 x 15

- 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

1. Load a barbell with weights and secure one end into a corner or a T-Bar machine.

2. Stand with your feet shoulder-width apart and straddle the bar, holding it with both hands.

3. Hinge forward at the hips and bend your knees slightly, keeping your back straight and your chest up.

4. Pull the bar towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together.

5. Pause at the top of the movement and slowly lower the bar back down to the starting position.

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

chest support t bar row

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.

2. Hinge forward at the hips and bend your knees slightly, keeping your back straight and your chest up.

3. Let your arm with the weight hang straight down towards the floor.

4. Pull the weight towards your chest, keeping your elbow close to your body and squeezing your shoulder blade.

5. Pause at the top of the movement and slowly lower the weight back down to the starting position.

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

7. Switch arms and repeat the exercise.

Single arm row machine

- 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

1. Face a cable machine with a straight bar attachment slightly higher than head height (for most, this will have the cable pulley at the top of the machine).

2 With the core engaged and shoulders down and back, set feet shoulder width apart and hinge forward slightly.

3. Now, keep your arms straight and pull the bar down - pulling with your lats!

cable pullovers

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

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

Back / Abs

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

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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