Name: Playbook - Michael Smith - HEAVY BACK WORKOUT
Uploaded: 2023-07-13T18:53:51.875Z
Duration: 120 min
Description: HEAVY BACK WORKOUT

Omer

The burn on the lats >>>😮‍💨😮‍💨

Kenny Gutierrez

Heavy Back Workout x Moving Across the Country

release date: May 8, 2022

[workout]
• ONE ARM CABLE ROW 4 sets x 10 reps
• LAT PULL DOWN 4 sets x 10 reps
• LANDMINE ROW 4 sets x 10 reps
• REVERSE GRIP LAT PULL DOWN 4 sets x 10 reps
• E-Z BAR BARBELL CURL 4 sets x 10 reps
• SEATED DUMBBELL CURL 4 sets x 10 reps [drop set on last set]

- 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

One Arm Cable Row

- Sit into a pulldown station
- Grab the bar with a wide grip and pull the bar down to your upper chest
- Release the bar controlled back to the starting position

Lat Pull Down

- 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

Close grip is shown here. To perform a reverse grip pull, grip the bar with your hands shoulder-width apart and your palms facing you.

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Reverse Grip Lat Pulldown

- shoulder width grip 
- curl and squeeze bicep at top 
- at bottom, activate tricep to release bicep completely

EZ-Bar Barbell Curl

- Hold the dumbbells with your palms facing forward
- Curl one dumbbell up, engaging your bicep 
- Lower the dumbbell with a controlled motion
- Repeat on the opposite side
- Alternating back and forth for time or reps

Alternating Dumbbell Curl

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Devonte

Love the leg workout it’s was killllllllerrrrr

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I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

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