Name: Playbook - Nikki Font - Back & Bis
Uploaded: 2024-01-09T06:11:00.351Z
Duration: 45 min
Description: Back & Bis

You will need :

- cable machine
- bench
- dumbbells

Per  ft idk both exercises back to back with no rest in between to complete 1 set

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

SS - lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

Back & Bis

Legs (Posterior Chain Focus)

Chest & Triceps

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Back & Bis

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