Name: Playbook - Rafael Güeto - Back
Uploaded: 2023-03-17T03:54:49.320Z
Duration: 60 min
Description: Back

Standard pull ups 5 sets
/ 17 / 15 / 13 / 11 reps 
On each set you add 1 or 2kg to your bodyweight - or 2.5 pounds 
Rest 45s - regular execution

Standard Pull ups

Unilateral dumbbell row  without rest between sets and sides 
3 sets of 15 reps on each side 
Tempo: 2:0:2:0 
2 seconds of contraction and negatives 2 seconds as well

Unilateral dumbbell row

Wide grip pull down 
Tempo 1:0:2:0
4 sets of 15 reps 
Last rep of each set hold 10s of contraction 
Rest 60s

Wide grip pull down

Wide grip cable row 
Tempo: 3:0:1:0
4 sets of 13 reps
Negatives of 3s and contraction of 1 second 
Rest 45s

Wide grip cable row

Dumbbell pull over 
Tempo: 4:0:0:0
4s on the negatives 
4 sets of 15 reps 
Rest 45s

Dumbbell pull over

Cable pull over 
Tempo: 2:0:2:0
Hold 2s on the contraction and negatives 2 seconds 
4 sets of 15 reps 
45s rest

Cable pull over

Seated dumbbell biceps curls 
5 sets of 15 reps 
Tempo: 1:0:2:0
Negatives 1s, contraction 2 seconds hold
Rest 45s

Back

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