Name: Playbook - Matthew Noszka - W2/D5 Back Blaster
Uploaded: 2021-06-25T17:15:18.175Z
Duration: 45 min
Description: W2/D5 Back Blaster

Chris

Absolutely killed that one, loved them all.. easy to copy proper form

Dylan

Loved it! Great workout that pushes you!!

jb7182000

- Dumbbell row 3 x 12-15
- Dumbbell shoulder circuit 3 x 12-15
- Inverted row 3 x 12-15
- Rear delt fly 3 x 10-15
- Dumbbell external rotation 3 x 15-20
- 90 degrees lateral raises 3 x 15-20

- Hinge forward until your torso is almost parallel with the floor and then begin driving the elbows behind the body while retracting the shoulder blades
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control

Dumbbell row

- Stand with both feet together
- Dumbbells at each side
- Begin to laterally raise and close the dumbbells in front of the chest, then raise above your head, keeping arms straight with a very slight bend at the elbow

Dumbbell shoulder circuit

- Use a chair or bench
- Place one knee on the seat and the same-side hand on top of the bench.
- Holding a dumbbell with the opposite hand.
- Keep back straight and begin to pull the dumbbell up and back

Inverted row

- Wide Grip Chin Up
- Place hands on bar further than
shoulder-width apart.
- Keep chest up and shoulders back
- Pull chin to the top of bar release back down

Rear delt fly

- Hold the dumbbells in each hand bending 90 degrees at the elbow
- Keep elbows at the side and rotate hands outward.

Dumbbell external rotation

- Hold dumbbells in each hand bending 90 degrees at the elbow
- Raise elbows to shoulder height keeping hands in 90-degree position

90 degree lateral raises

W2/D5 Back Blaster

I like how you can adjust it and keep your progress. It was a great workout!

Morgan

Ross

I'll win, I decided I'll become from this moment consistent & discipline & I won't quit, quitting is not an option from now on, thank you for providing me workout program I can follow💪🏼🧠

W1/D1 Upper body

Andrea Berrelleza

I'm already feeling the heat baby😂😂🤙💪💪

Nasim

W1/D2 Beach pump

Not everyone has the equipment that was used in this workout.

Angie

Really good - still figuring out the bags and was only able to do 15 burpees per round but stuck it out and pushed hard. Les gooooooo

Will

W1/D3 Boxing circuit

So glad I did the whole week!! Didn’t think I would because of bust it is at work but I remembered you saying if you don’t there’s no excuses your just lazy.

Zooey Arabella

Too much equipment. Burpees are in almost every workout - maybe that s not bad i just don t like the exercise haha

vlad

W1/D4 Back & arms

Killian

Regretting doing this after the boxing circuit 💀!

W1/D5 15 min abs

Mathieu

Khadija

Amazing, you are the best trainer I have found.

Leopoldo

W2/D1 9 min abs

Good. There was no medicine ball so I just did deadlifts as a substitute

Mark

Already know I’m going to feel my hammies tomorrow!

Kayla

awesome and painfull, can't wait for the time when I will start seeing results and have my dreamy body🥰
thank you so much for this opurtunity you gave me, without your motivation and app a wouldn't even start working out cuz it would end like every other times when I started so thank you, you are the reason why I am working on myself everyday and why I will, Thank you!

W2/D2 Happy hamstrings

I know I’m gonna wish we had an elevator at the office today!

Tanya

W2/D3 Love it leg day

Thanks, what can I do with the last exercise when not equipment available?

Benito

painfull, but I still think I will workout thought day again even if it's painfull💪🏼

W2/D4 Chest and tri burner

W3/D1 Upper body

MOdinma

awesome, but my bones started to crack weirdly

W3/D2 Beach pump

I love that feeling that I can't describe, which I feel always after hard workout, but that feeling is awesome🥰

W3/D3 Boxing circuit

feelin like I'm moving forward, Thank you❤️

W3/D4 Back & arms

Blended 2 of your workouts, ordered the Ab roller a week ago after seeing this workout, fuckin love this thing! Keep killin it

painfull and awesome.
for Christmas I got stuff for working out and it's awesome but Got Damn I didn't knew that ab roller is that hard and paintfull, but I love it as much as all stuf i got

W3/D5 15 min abs

Jake

W4/D1 9 min abs

the last exercice was extremly painfull, but I enjoyed the workout so much, for 100% I'm going for another workout today.
btw it would be awesome if you would do maybe band workout or something like that❤️

W4/D2 Happy hamstrings

W4/D3 Love it leg day

awesome, but I don't know what to do when I have so big musle sorness expeciely on back even massage foam roll doesn't help

W4/D4 Chest and tri burner

And that's a wraaaap! 
i feel great in my body and i'm proud of myself! i'm close to my pre-covid body and that is dope! i'd really like to share my before/after pictures with you because the application and you in a sense have really motivated me these last few weeks... how can i share my before/after with you if it's interest you?🤠

W2/D5 Back Blaster

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