Name: Playbook - Nathaniel O'Hare - W1/D3 Back-triceps
Uploaded: 2022-08-04T18:01:14.171Z
Duration: 76 min
Description: W1/D3 Back-triceps

Be free to change the workouts and sets and reps this is a lat focused workout

AM fasted cardio incline Treadmill

- Holding your legs up at 45 degrees 
- Sit up and reach for your toes with both hands

Toe ups abs

Afternoon lift

Incline treadmill warmup

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- 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

T-bar row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Sit upright and avoid swinging back
- Spread handles apart at the bottom of the movement

Close grip pull down using handles

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

W1/D3 Back-triceps

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