Name: Playbook - Pierre Vuala - BB:W4:Back
Uploaded: 2022-07-07T12:31:43.432Z
Duration: 60 min
Description: BB:W4:Back

Plank

Upper body and Lower body come up and down at the same time.

V ups

Plank V combo

If pull ups are not possible, you can use assisted pull-ups

Pull ups

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Keep Abs contracted
- Don’t hyper extend the lower back at the top of the movement

Cable Pullovers

- Pull 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

Seated cable row (underhand)

- keep back flat 
- core engaged 
- drive back with the elbows 
- 1 full set is both sides executed

Single arm dumbbell row

BB:W4:Back

BB:W1: Active Rest

BB:W1: Chest & Back

BB:W1: Full body

Julien

Hey,  question: can i cut down in two the 15rep excercices? I want to put heavy weights but cannot do 15rep most of the times (knowing that i am trying to gain weight)

Alec

BB:W1: Legs & Abs

Great workout little different than the four sets of 12 I’ve been doing.

Shanw

BB:W1: Shoulders & Arms

BB:W2: Abs & Conditioning

I was a little confused about the bench press. Was that truly in times? And not reps?

Pierre R.

BB:W2: Anterior

BB:W2: Conditioning & Abs

BB:W2: Posterior

BB:W3: Chest

Pierre

BB:W3: Shoulders

BB:W3:Back

Evan

Rally good workout. Catching up since I’ve been on vacation.

BB:W4:Back

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