Name: Playbook - Matt Fox - Back
Uploaded: 2023-12-22T05:17:08.357Z
Duration: 45 min
Description: Back

1. Wide pull-ups 5 x 10
2. Close grip chin-ups 5 x 12
3. Negative pull-ups (5 sec) 5 x 6
4. Circle chin-ups 5 x 8

Superset
5. Pull-up hold 5 x 12 sec
6. Wide grip pull-ups 5 x 8

7. Australian chin-ups 5 x max/failure

- Hold the bar wide grip with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull-up

- Grab the bar close grip with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower a controlled motion

Close grip chin-up

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-up (5 sec)

- Grab the bar with your palms facing you
- Pull your torso up in a circular motion until your head is above the bar 
- Keeping your elbows close to your body
- Continue the circle at the top and lower with a controlled motion

Circle chin-up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Hold at the top engaging your back

Pull-up hold

Superset

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended grabbing the bar underhand grip
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Australian chin-up

Back

Great variety in the pull-up section. Thoroughly enjoyable!

Not too difficult but still challenging enough

Fletcher

Daniel

Back & Arms

André Luiz M Costa

Added a few reps this time after doing your other workouts.  Great

Love this one - second time... not the last time 😊👍🏻

Back

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