Name: Playbook - Myles Harris - HIGH VOLUME BACK DAY PT.2 ⚡️🔥
Uploaded: 2023-03-15T22:19:37.205Z
Duration: 90 min
Description: HIGH VOLUME BACK DAY PT.2 ⚡️🔥

Welcome to a new workout! We’re going to be hitting back this session and hitting all parts getting that width and thickness going as well. This is going to be on the higher volume side with a little more workouts then usual but still keeping that intensity high! So if you like staying in the gym for a little longer like me let’s kill this workout together. Grind time.

Grab the bar with a pronated ( overhand ) grip slightly outside shoulder width and unrack the bar. Bend over while keeping liner back straight and chest up and row towards your your waist. 

Focus: upper back.

Barbell rows

Get into the machine and use one hand to support yourself and the other to grab the handle with a neutral grip. When rowing, think about pulling with elbow and twisting inwards and only squeezing the lats then back down slowly but not to the point where you start to feel your upper back stretch. 

Focus: lats.

Single arm lat focused machine row

Grab the bar slightly outside shoulder width with a pronated ( over hand ) grip, make sure the pad is locked in over thighs, and pull down, squeeze, and back up. 

Focus: upper back.

Lat pull downs

Get into a stance where your front foot is in place in front of you and put your other foot back. Pick up the dumbbell while staying bent over slightly and use the hand other hand for supper and row upwards, squeeze, then back down. 

Focus: overall back.

Dumbbell row

Use a rope and with a neutral grip think about pulling down with your elbows and squeeze the lats while staying bent over about 45 degrees. 

Focus: lats.

Rope cable pull overs

Use a wide bar and grab it with hands pronated outside shoulder width and row, squeeze, then let it stretch all the way. 

Focus: upper back.

Wide grip cable rows

Have the dumbbell seated next to you on the ground and get in position on the bench with your upper back on the bench. Grab the dumbbell and bring it over your chest then slowly go back behind your head and contracts back foward squeezing either your lower chest or lats at the top of movement depending on what your focus is. 

Focus: lower chest and lats.