Name: Playbook - Nina Marie - W6/D3 Back Focused Pull
Uploaded: 2024-05-11T01:19:08.549Z
Duration: 65 min
Description: W6/D3 Back Focused Pull

We focus on the back today, and end with a high rep bicep finisher.
You will be feeling strong and determined after this one!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Be sure to read the description on the landmine row combo

You will begin by performing the set reps in the landmine wide row position on the right
You will then immediately switch the landmine row and perform that same amount of reps
It will have a good burn!
Switch to the left and repeat

So that is 8 wide rows immediately into 8 rows on one side, then switch.
You will end up with a total of 16 reps on one side and 16 on the other for that first set

Landmine Row Combo

Landmine Row

Landmine Back

Band Lat Pulldown

Incline Reverse Fly

Pull Up

Fly and Pull

Barbell Bicep Curl

W6/D3 Back Focused Pull

W1/D1 Glutes & Hamstrings 🍑

W1/D2 High Volume Chest

W1/D3 Quads on 🔥🔥🔥 with a side of calves

W1/D4 Back, Biceps & Cardio

W1/D5 Total Body with a Side of 🍑

W2/D1 Heavy Push

W2/D2 Heavy Legs

W2/D3 Back Focused Pull

W2/D4 Quick Leg Day

W2/D5 Total Body Circuits

W3/D1 Leg Day Circuits

W3/D2 Shoulders, Chest & Triceps

W3/D3 Glute & Hamstring 🔥🔥

W3/D4 High Volume Back & Biceps

W3/D5 Total Body with Upper Focus

W4/D1 Heavy Push

W4/D2 Heavy Legs

W4/D3 Shoulders, Chest & Triceps

W4/D4 Quick Leg Day

W4/D5 Total Body Circuits

W5/D1 PUSH - Chest, Shoulders & Triceps

W5/D2 High Volume Leg Circuit

W5/D3 PUSH - Back & Biceps

W5/D4 Strength & Cardio Legs

W5/D5 Total Body Circuit

W6/D1 Heavy Push

W6/D2 Heavy Legs

W6/D4 Quick Leg Day

W6/D5 Total Body Circuits

W6/D3 Back Focused Pull

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