Name: Playbook - Nat Pongcharoen - Back day
Uploaded: 2023-05-03T04:03:32.218Z
Duration: 45 min
Description: Back day

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- From a kneeling position pull the rope towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Rope cable face pull

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back, remembering to keep your core tight and back straight.

Dumbbell single arm row

- Keeping your core tight, maintain your upper body at a 45 degree angle and a slight bend in your knees
- Keep elbows close in to your body and pull using your lower lats

Smith machine Bent over rows

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Once your arms are parallel to your body, then you will lower the dumbbells back down to starting position

Dumbbells Incline Reverse fly

- Bend over at 45 degrees, hold the bar with palms facing you 
- Row to your belly button keeping your elbows tight, engaging your back
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row (overhand)

- Bend over at 45 degrees, hold the bar with palms facing forward 
- Row to your belly button keeping your elbows tight, engaging your back
- Maintain the curvature in your lower back and avoid swinging or bouncing

Back day

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