Name: Playbook - Oliver Forslin - W3/D2 Back
Uploaded: 2021-11-22T09:10:26.294Z
Duration: 45 min
Description: W3/D2 Back

Steven

Austin Keim

DM-X

One

Of 

The 

Greatest

Who

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

The

Joachim

Patrick

Awesome to get one of my old inconsistent workouts consistent

Hussein Bachir

Johnny

John Paul

Kolby

going to smash a bowl and then eat some qdoba

Karim

Aidan

- 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

W3/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

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

Perfect combo for a killer back workout! 🔥

Tracie Bean

Jarrad

W2/D2 Back

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

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

W3/D2 Back

Community

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