Name: Playbook - Oliver Forslin - W4/D2 Back
Uploaded: 2021-11-22T09:10:26.320Z
Duration: 45 min
Description: W4/D2 Back

Steven

Allydawn01!

Ann Nester

DM-X

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

Hussein Bachir

Ronald Saavedra

Flavius Borzos

John Paul

Abel

- 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)

W4/D2 Back

Austin Keim

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

W3/D2 Back

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

W4/D2 Back

Community

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