Name: Playbook - Michael Smith - BACK
Uploaded: 2023-09-24T19:14:10.722Z
Duration: 45 min
Description: BACK

alan

Aziz

💪🏾💪🏾💪🏾🔥🔥🔥🦍🦍

Kawan

Lorenzo

DragonFly3Cold

Jack Vachon

Jordie

Fantastic, although I actually ran out of time.

Stephen

Nicolas

Desmond

Tyler

Jonathan

Luis2720

Good workout just didn’t know how many lbs to put it on so I was type confused there … I basically went heaviest I can

Blink

Atal hussain khil

Mohamed

Antonio

Armand

Gilberto

Matt

Seer

Rick

Josh De La Cerda

Unreal so far, this workouts are kicking my ass!

Andrew

Killer workout…like always 🦁💯💪🏽

ANDREW9710

Leigh

Vlad

Diego

Stephanie

Pump was nasty. Too much volume on back for me but I loved it

Bodee Wright

Dylan Ching

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 ]

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar (make sure the handle is pressed ask the way up to the plates)
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine Row | DROPSET on last set

- 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

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

Juan Carlos

Joshua

Day 1 have been needing a change with something direct and to the point! Love this!

BACK

Community

More workouts from Michael Smith