Name: Playbook - Oliver Forslin - W1/D2 Back
Uploaded: 2021-11-22T09:10:26.241Z
Duration: 45 min
Description: W1/D2 Back

Colton

It was a great workout❤️ Nearly at the end off my sarm cycle and going to take pct next week so i feel great😊

Jacob Bryn Olsson

Kolby

Very interesting and different to the way I use to train back, first time I actually feel the pump in my back

Hussein Bachir

Armaan

Rodrigo Perez

Juan

Kelby

Elias

Alex

it was great! nothing compared on having to waste time and decide what to do next.

Rafa

It was another great workout. Simple 🤙🏽

Jawuan

Jamal

Austen

Wow wow wow, I’m sooo happy , tack Oliver ❤️❤️❤️

Louis Isaac

Lukas

Anmar

Armando Israel Flores Martínez

Miha

Nicolas Parraguez

Sikki Broberg

Luis

Hristo

Trajce

Thought u were gonna lay up dieting aswell?

Anton

Hella good solid back work out love how the app has been set up too

Finn

Hunter

Back workout was ok, but I'm probably being to harsh for my first back session with the app.

Richard

Markus Svärd

Was so good man! Trying pull-ups at the end of a workout was the hardest thing I’ve tried to do yet usually easy at the start at well!

Kieran

Aidan

Deju

Great!! Thanks Oliver. I did only 15 pull ups though. I was dead lol

Marco

Sam Young

It was great honestly, I enjoyed doing it and it didn’t take long 💯🤝

Omar

Andrew

Moritz

Hussein

Such a burn!🔥 keeping me active and getting me closer to my dream body

Jasper

Noah

My back hurts ,he burned and i feel it worked very well, thank you so much for that app 🙏💪

Henrik

Sebastian

Justin

- Deadlift 4 x 10
- Seated cable row 4 x 10
- Lat pulldown 4 x 10
- Bent over cable row 4 x 10
- Back extensions 3 x 12
- Pull ups 4 x 8,8,10,failure

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

Conventional deadlift

- Pull the V-bar in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close grip seated cable row

- 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

Mid grip lat pulldown

- Row the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Bent over cable row (rope)

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Back extensions

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

W1/D2 Back

DM-X

Great but I had no strength to and with push-ups

Kevin Bracero

David

W1/D1 Chest & core

Farhan

W1/D3 Shoulders & core

W1/D4 Legs

Needed more reps/sets but overall a good workout

W1/D5 Arms & core

Awesome! Love the difference in the chest routine from last week to this week.

Oliver

Ronald Saavedra

W2/D1 Chest & core

Patrick

W2/D2 Back

This routine was some different type shit! I love it!

W2/D3 Shoulders & core

Always a 5 star rating when it comes to legs

This workout was one of the best leg workouts I have had in a long time! Thank you Oliver !

Great leg workout… got the sweat dripping

John Paul Batista

W2/D4 Legs

Amazing to learn new workouts, there were a few I’ve never done, great to gain them

Great Early Morning Pump, feeling great 🫠

Denver Louise

W2/D5 Arms & core

Blake

It’s nice following someone’s else’s workout than trying to figure out what to do the next day🥲

W3/D1 Chest & core

One

Of 

The 

Greatest

Who

Ever walk med God On This Earth , ONE OF THE GREATEST MEN IN HISTORY 🐺🦅📈🤯🧬🥷🏽⭐️⚔️💪🏼🌊🥷🏼🧨♟️❤️🐺

The

Joachim

Awesome to get one of my old inconsistent workouts consistent

W3/D2 Back

Still had a pump from last shoulders workout but happy to have more pump this week

Dylan

W3/D3 Shoulders & core

Was happy to get through a Cracka pump of legs this week, onto the next exercise tomorrkw

W3/D4 Legs

A great end to the week, heading into the weekend with pumps all over my body

Pontus

W3/D5 Arms & core

W4/D1 Chest & core

Sweating my head off and feeling the pump means perfection, onto the next exercise tomorrow

Flavius Borzos

W4/D2 Back

W4/D3 Shoulders & core

Imma be taking the day at work off tomorrow

Amazing workout once again. Literally I’m so happy that I’m already seeing improvements with every workout. Your vids help out so much.

W1/D2 Back

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