Name: Playbook - Michael Smith - PRO LEVEL BACK WORKOUT
Uploaded: 2022-07-22T00:03:17.175Z
Duration: 120 min
Description: PRO LEVEL BACK WORKOUT

Pro Level Back Workout In Miami

release date: May 18, 2022

[workoutl
• MACHINE LOW ROW 3 sets x 15 reps
• T-BAR ROW 3 sets x 15 reps
• STRAIGHT ARM LAT PULLDOWN 4 sets x 15-12 reps
• HIGH CABLE ROW 4 sets x 15 reps
• ONE ARM SUPINATED LAT PULLDOWN 3 sets x 15-12 reps
• CHEST-SUPPORTED DUMBBELL ROW 3 sets x 15 reps

Machine Low Row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- 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

(You can use a either a free standing or a chest supported T-bar)

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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive high and wide, squeezing your rear delts and upper back
- Pause at contraction then slowly return to starting position

Cable High Row

- Attach a D-handle and position yourself as you would for a regular lat pulldown
- Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out (You may need to stand up first to pull the handle to you, then sit down on the seat)
- With your working arm fully extended, lean back 10–15 degrees and look straight forward
- Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck
- Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down
- Pause, then slowly release the bar back to the start
- Complete desired reps then repeat on the opposite side

Single Arm Lat Pulldown

- Support your chest on an incline bench and grab a dumbbell in each hand
- Pull the dumbbells up toward your hips
- Squeeze your shoulder blades at the top, engaging your lats and mid-back
- Pause at contraction
- Slowly lower the dumbbells back down to starting position

PRO LEVEL BACK WORKOUT

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