Name: Playbook - Oliver Forslin - W2/D2 Back
Uploaded: 2021-11-22T09:10:26.268Z
Duration: 45 min
Description: W2/D2 Back

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David

Patrick

Great to have another week of pump on my back

Hussein Bachir

Johnny

Thomas

Jacob

Great back workout. Thanks for today! Woo hoo

John Paul Batista

It was awesome bro. 
Trying to break my plateaus and this will help I think

Anthony

Kolby

What do you usually do for a warm up? Cool down?

Tanner

Matthew

Finn

Anton

Jaden

Mega back workout, supersets made it a lot more exciting 🔥

Adam

Salvatore

Conall

- Sumo deadlift 4 x 10

Superset:
- Lat pulldown wide grip 4 x 10
- Straight arm pulldown 4 x 10 

Superset:
- Seated cable row (bar) 4 x 10
- Back extensions  4 x 12

- Dumbbell single arm row 4 x 10 (each side)
- Wide grip pull-ups 4 x 8,8,10,failure

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- Return the rope back to starting position slow and controlled

Rope straight arm pulldown

Superset

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

Seated cable row (bar)

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

Back extensions

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent over row

Wide grip lat pulldown ( last set to failure)

W2/D2 Back

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

Kevin Bracero

W1/D1 Chest & core

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

W1/D2 Back

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

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 !

Rodrigo Perez

Great leg workout… got the sweat dripping

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.

W2/D2 Back

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