Name: Playbook - Oliver Forslin - W4/D4 Back/Biceps/Core
Uploaded: 2021-08-25T14:36:32.769Z
Duration: 45 min
Description: W4/D4 Back/Biceps/Core

Sergio

Kevin Bracero

Sebastian

David

Maxwell Ashley

Good strength workouts. Maybe add some cardio 2x a week to keep the intensity.

Brandson

Nardin

- Wide grip Lat pulldown 5 x 10
- Straight arm pulldown 4 x 10
- Seated cable row (bar) 5 x 10
- Chest supported T- bar rows 4 x 10
- Back extensions 5 x 12
- Neutral grip pull up 4 x 8 
- Barbell bicep curls 3 x 10
- Incline dumbbell curls 3 x 10
- Rope cable crunches 3 x 15

- 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

- 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)

- Press your chest against the pad
- Pull the handles up and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Chest supported T-bar row

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

Back extensions

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull ups

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Bicep curl (barbell)

- Seated on an incline bench
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Rope cable crunches

W4/D4 Back/Biceps/Core

Amazing. Haven’t been in the gym for a bit saw this app downloaded and saw your program. Great starter for people who are going back to making themselves better.

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

Steven

W1/D2 Full body

W1/D3 Full body

Best upper day I think I have had. Really felt the burn.

W2/D1 Upper

Lunges should say 16 unless you want to work out one leg more than the other

Enoch

W2/D2 Lower

Todd Poulton

W2/D3 Upper

Perfect not one exercise I didn’t like. Pushed my self hard. (At least tried to)

Now i know why woman always cranky... I would too if it were leg day everyday 😭

W4/D4 Back/Biceps/Core

Community

More workouts from Oliver Forslin