Name: Playbook - Raquel Santos - BACK DAY 5/17
Uploaded: 2024-03-21T05:32:58.246Z
Duration: 60 min
Description: BACK DAY 5/17

1️⃣ SUPERSET:
- Cable rope straight arm pulldowns - 5x10
- Barbell bent over row - 5x10

2️⃣ Deadlift - 6x8 (30s rest between sets)

3️⃣ SUPERSET: 
- Wide grip lat pulldown (drop set) - 4x5, drop weight then do 10 more
- One arm dumbbell rows - 4x10 each side 

4️⃣ SUPERSET: 
- Pull ups (assisted if needed) - 4x5-6
- Reverse pec deck or rear delt flyes - 4x12

- Cable rope straight arm pulldowns - 5x10
- Barbell bent over row - 5x10

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

Cable rope straight arm pulldown

Barbell bent over row

Superset 1

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Wide grip lat pulldown (drop set) - 4x5, drop weight then do 10 more
- One arm dumbbell rows - 4x10 each side

- 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 drop set

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

One arm dumbbell rows

Superset 2

- Pull ups (assisted if needed) - 4x5-6
- Reverse pec deck or rear delt flyes - 4x12

BACK DAY 5/17

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