Name: Playbook - Michael Smith - BACK
Uploaded: 2024-05-02T21:31:53.587Z
Duration: 60 min
Description: BACK

Great workout, really enjoyed the exercises. It’s great thinking about the contraction and how the reps feel during my session.

Alex

Set Up:
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs and aiming to touch your chest to the bar
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

[ Warm Up ]

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown | DROPSET on last set

- Holding a dumbbell in one hand with a neutral grip, place your opposite hand on a bench or other stable surface 
- Step into a split stance, bend both knees slightly, letting the dumbbell hang at arm’s length toward the floor
- Keeping your back flat, core engaged, and elbow tucked, row the dumbbell to your hip
- Pause, and then lower the dumbbell back to the starting position
- Complete desired reps then repeat on the opposite side

One Arm Dumbbell Row

Perform one set of each exercise back to back followed by the suggested rest time.

- Position yourself: Straddle the T-Bar with your feet shoulder-width apart. Bend at your hips and knees to lean forward, maintaining a flat back. Your chest should rest against the chest support pad, and your arms should be fully extended to grab the handles or grips of the T-Bar.
- Engage your core: Before starting the exercise, engage your core muscles to stabilize your spine and protect your lower back throughout the movement.
- Initiate the rowing movement: With your back flat and chest pressed against the pad, initiate the rowing movement by pulling the handles or grips toward your torso. Squeeze your shoulder blades together as you pull, and keep your elbows close to your body.
- Contract your back muscles: At the top of the movement, when the handles are close to your torso, contract your back muscles for a brief pause. Focus on feeling the tension in your upper back and lats.
- Lower the weight with control: Slowly extend your arms to lower the handles back down to the starting position.

Chest Supported T-Bar Row

- Set a cable pulley to the highest setting and attach a rope
- Grab the rope and take a few steps back away from the cable so there is tension in the cable (can be done kneeling as shown out standing)
- Bend forward at the hips with your torso leaning forward
- Arms are extended out in front of you with a slight bend in your elbows
- Using your lats, pull the rope in an arching motion to bring the rope to your hips
- Slightly bring your torso back up a bit as you’re pulling and keep your elbows in a position throughout the entire movement
- Focus on squeezing your lats as you pullover
- Then reverse the motion and control the rope back to the starting position as you lean your torso back towards the ground

Straight Arm Lat Pulldown

superset:

BACK

August

Ammar

Jena Willoby

CHEST

Best leg day i’ve had in a long time, love it!!

Alex Smith

Just completed my first workout, I got the program to finally follow a structured plan. 60 min Leg Workout was fire !

BACK

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