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

Austin Keim

Perfect combo for a killer back workout! 🔥

Tracie Bean

Jarrad

DM-X

David

Patrick

Great to have another week of pump on my back

Hussein Bachir

Johnny

Dylan

Jacob

Great back workout. Thanks for today! Woo hoo

John Paul

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

Rick

Rasmus Sundstedt

W1/D1 Chest & core

Back workout was killer! Definitely need to work on my back more

Julián Mayorga

Frasier

W1/D2 Back

Joel Bustillos

W1/D3 Shoulders & core

Steven

Shawn

W1/D4 Legs

Zach Swartz

W1/D5 Arms & core

Shua Braun

Loved the switch up from last week and the superset with pec deck/push-ups was too nice!

Colton

W2/D1 Chest & core

great workout some I struggled with but it's worth the challenge!!! 😤🔥🔥🔥💪

Erin

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

W2/D3 Shoulders & core

Always a 5 star rating when it comes to legs

W2/D4 Legs

Great workout! Arms will be shaking & love the core exercises

Sher

W2/D5 Arms & core

W3/D1 Chest & core

W3/D2 Back

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

W2/D2 Back

Community

More workouts from Oliver Forslin