Name: Playbook - Omar Romero - W1D4 - Back
Uploaded: 2023-12-12T10:17:22.078Z
Duration: 60 min
Description: W1D4 - Back

3x10 pullups
4x8 supine lat pulldown
3x8 1 arm cable row (each)
4x8 barbell row
3x8 tripod row (each)
4x8 straight arm pulldown
3x10 renegade row

- 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-up

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Supine lat pulldown

1 arm cable row

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Tripod dumbbell row

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Straight arm pulldown

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Renegade rows

W1D4 - Back

W1D1 - Legs

W1D2 - Chest

W1D3 - Legs

W1D5 - Shoulders

W2D1 - Legs

W2D2 - Chest

W2D3 - Legs

W2D4 - Back

W2D5 - Shoulders

W3D1 - Legs

W3D2 - Chest

W3D3 - Legs

W3D4 - Back

W3D5 - Shoulders

W4D1 - Legs

W4D2 - Chest

W4D3 - Legs

W4D4 - Back

W4D5 - Shoulders

W5D1 - Legs

W5D2 - Back

W5D3 - Chest

W5D4 - Legs

W5D5 - Shoulders

W5D6 - Arms

W6D1 - Legs

W6D2 - Back

W6D3 - Chest

W6D4 - Legs

W6D5 - Shoulders

W6D6 - Arms

W7D1 - Legs

W7D2 - Back

W7D3 - Chest

W7D4 - Legs

W7D5 - Shoulders

W7D6 - Arms

W8D1 - Legs

W8D2 - Back

W8D3 - Chest

W8D4 - Legs

W8D5 - Shoulders

W8D6 - Arms

W9D1 - Legs

W9D2 - Back

W9D3 - Chest

W9D4 - Legs

W9D5 - Shoulders

W9D6 - Arms

W1D4 - Back

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