Name: Playbook - Nathan French - FRIDAY BACK
Uploaded: 2023-12-28T18:00:27.620Z
Duration: 45 min
Description: FRIDAY BACK

- Seated cable row 
- Lat pulldown
- Pendlay row
-Db 1 1/2 curl
- Ez-bar curl 
- Hammer curls

- Run at a good pace for you 
- zone 2-3 heart rate should be very low and effort shouldn’t be too high. Walk if you have to! Keep heart rate under (180-age)

Running

Squeeze at the bottom (contract shoulder blades)

Lat pull down.

-Pull from the ground
- Slight bend in legs

Pendlay rows

Emphasize Squeeze at the top with shoulder blades

Smith machine row

- movement should start and end at side pocket of pants.

Smith machine single arm row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Pull the cable towards your face with elbows flared outward

Face pulls

FRIDAY BACK

Matt

First session back in the gym after about a month. Went really well, push ups nearly killed me

Jesse Davis

jonathan

MONDAY Chest + Shoulders

Super great work out for guys who are new to the gym thanks Nathan

FRIDAY BACK

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